Niraj NaikFounder & CEO of SOMA Breath | Music-Powered Breathwork Pioneer | DJ, Speaker & Author

Alternating nostril breathing is a direct way to regulate how the brain processes stress

24 Jan 2026 · 1 min

Watch on YouTube

0:47

A short, single-speaker YouTube-guided breathing exercise demonstrating alternating-nostril breathing. The speaker (Niraj Naik) instructs a 3-minute practice: fold middle and index fingers, place the pinky over the ring finger, and alternate 4-second inhales and 4-second exhales through left and right nostrils to promote relaxation and emotional balance.

Questions this video answers

Three minutes.

Four seconds for each inhale and each exhale.

Fold the middle and index fingers; place the pinky over the ring finger.

Close the right nostril and inhale slowly through the left nostril first.

Chapters

Did you know that? If you fold your middle and index finger, put your pinky over your ring finger, and then close your right nostril and breathe in slowly through your left for four seconds, then close your left nostril and breathe out slowly from your right for four seconds. And then breathe in through your right nostril again for four, four seconds slowly. And then close your right nostril and breathe out through your left for four seconds slowly. And repeat this sequence for three minutes. You're going to calm down, you're going to feel more relaxed and more in a blissful, balanced emotional state.