Alternate-nostril guide
Optional nostril switching with an easy, hold-free pace.
Breathe naturally. Begin when you are ready.
Ready
A softer soundtrack.
Slow, soft chords with long, gentle swells.
Audio is off. Preview a sound or enable it for your session.
Original music and synthesized nature sounds. No recordings or downloads needed.How to use this guide
- Choose a comfortable, supported position in a safe place.
- Begin with “Skip holds” selected. Follow only while the pace feels easy.
- The display names the current phase. Let the circle grow with the inhale and settle with the exhale.
- Pause or stop whenever needed. Returning to natural breathing is always an option.
How the side labels alternate
The first cycle labels an inhale through the left side and an exhale through the right. The next cycle swaps the labels. Each phase is four seconds at Standard pace, and no retention is included. Switching nostrils is optional; you can use the visual rhythm without hand positioning. If a side feels blocked or the technique feels awkward, use ordinary comfortable breathing instead.
Open a guide without side-switching cues
The configured pattern
The configured phases are inhale: 4 seconds; pause: 0 seconds; exhale: 4 seconds; rest: 0 seconds. Zero-length phases are skipped. Holds remain optional and are disabled at first. The Phase length setting scales these timings to 75%, 100% or 125%; duration controls how long the full session runs.
Follow comfort, not the clock
Breathing practices affect people differently. Do not force the pace, take maximal breaths or compete with the timer. Stop if uncomfortable and return to normal breathing. This page does not diagnose or treat a condition.
For general context, see NHS breathing guidance. Read our editorial approach.
Must I hold my breath?
No. Holds are off by default. You can keep them off for the whole session. Choose even breathing for equal inhale and exhale cues.
