Calm breathing
Alternate Nostril breathing
Alternate Nostril is a steadying rhythm for calmer moments. Press Begin and the breathing field paces every phase for you.
How to breathe it
- Rhythm (seconds)
- In 4 · hold 4 · out 4
- One cycle
- 12 seconds
- Session
- 15 minutes
- Intensity
- gentle
Close the right nostril, inhale left for 4 seconds. Switch nostrils, hold for 4, then exhale right for 4. Repeat on the other side. Use the thumb and ring finger to alternate nostrils, always keeping breath smooth.
More calm rhythms
- Box Breathing · In 4 · hold 4 · out 4 · hold 4
- 1-4-2 Rhythm · In 4 · hold 16 · out 8
- Soma Bliss · In 4 · hold 7 · out 8
- Soma Inner Peace · In 6 · hold 2 · out 6
- Diaphragmatic Breathing · In 4 · out 6
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