Alternate-nostril breathing on iPhone
Last updated 2 June 2026
Alternate-nostril breathing, or Nadi Shodhana, is a slow practice where you breathe through one nostril at a time, closing the other with a finger, in a steady alternating pattern. People use it to feel balanced and settled. On iPhone, Sunholm guides the rhythm, fully offline.
How to do Nadi Shodhana
- Close the right nostril, breathe in slowly through the left.
- Close the left, release the right, breathe out through the right.
- Breathe in through the right.
- Close the right, breathe out through the left.
- That is one round; continue at a slow, unforced pace.
The breath stays gentle throughout, and the hand does the switching while the app keeps the timing.
Why guide it
The pattern is easy to lose track of once you relax. Sunholm paces the alternating rhythm with a calm visual so you can keep your attention on the breath and the switch. It runs entirely on your iPhone, works offline, and does no tracking. Alternate-nostril breathing is one of nine techniques (three are free; this one is part of the premium upgrade). Sunholm is free to download with optional in-app purchases.
How it compares
| What helps | Sunholm | Unguided |
|---|---|---|
| Paces the alternating rhythm | Yes | No |
| Keeps your place in the round | Yes | Easy to lose |
| Works offline | Yes | n/a |
| No tracking | Yes | n/a |
| Other techniques included | Eight more | No |
Frequently asked questions
What is alternate-nostril breathing?
Also called Nadi Shodhana, it is a slow practice of breathing through one nostril at a time, closing the other with a finger, in a steady alternating pattern.
What is it used for?
People use it to feel balanced and calm. It is a gentle, slow practice rather than an energizing one.
Is there a free app that guides it?
Yes. Sunholm guides alternate-nostril breathing with calm pacing, runs fully offline, and does no tracking. The app is free to download (its free techniques are Box Breathing, Coherence 5.5, and Cyclic Sighing); guided alternate-nostril breathing (Pranayama Nadi) is part of the premium upgrade.
Is Sunholm free?
Sunholm is free to download with optional in-app purchases, and contains no third-party ads or trackers. Free users do see the app's own occasional full-screen upgrade prompt after sessions; premium removes it.
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Sunholm offers general wellbeing and relaxation guidance, not medical advice or treatment for any condition. If a symptom is persistent, speak with a clinician.