Pranayama — breath control — is one of the eight limbs of classical yoga, and it doesn't ask anything of the joints, the nervous system's exertion response, or the cardiovascular load that a full asana practice does. That makes it a natural substitute on a day when the tradition calls for rest from physical practice.

Nadi shodhana (alternate nostril breathing)

Nadi shodhana translates roughly to "channel purification." It's a slow, seated practice believed to balance the left and right energy channels (nadis) and settle the nervous system.

  1. Sit comfortably with a tall spine — cross-legged on the floor or upright in a chair.
  2. Rest your left hand on your knee. Bring your right hand up, folding the index and middle fingers into the palm (or resting them at the brow).
  3. Close your right nostril with your thumb. Inhale slowly through the left nostril for a count of 4.
  4. Close the left nostril with your ring finger, release the thumb, and exhale through the right nostril for a count of 4.
  5. Inhale through the right nostril for a count of 4.
  6. Close the right nostril, release the left, and exhale through the left for a count of 4. That's one full round.
  7. Repeat for 5–10 rounds, keeping the breath smooth rather than forced.

A note on pace

If a 4-count feels rushed or if you feel lightheaded, slow down or shorten the count. There's no prize for a longer breath — steadiness matters more than duration.

Box breathing

Box breathing (also called four-square breathing) is simpler and doesn't require the hand position, which makes it easy to do anywhere — at a desk, before sleep, or seated outside.

  1. Inhale through the nose for a count of 4.
  2. Hold the breath gently for a count of 4.
  3. Exhale through the nose for a count of 4.
  4. Hold the breath out for a count of 4.
  5. Repeat for 5–10 rounds.

A caution

Breath retention (the "hold" steps) isn't recommended for everyone — if you're pregnant, have a cardiovascular condition, or feel dizzy at any point, drop the holds and just breathe in a smooth, even 4-4 in-and-out rhythm instead. As with any new practice, check with a doctor if you have a pre-existing health condition.