Choose a supported seat
Use a chair or cushion. On a chair, support your feet on the floor or a firm footrest. If sitting cross-legged is uncomfortable, there is no need to force it.
A PRACTICAL INTRODUCTION
Tibetan breathing
exercises.
Begin with ease.
Find a comfortable seat, become familiar with nine-round breathing, and make space for your mantra practice.
Begin with your posture01 / FOUNDATIONAL ALIGNMENT
Upright, without
holding yourself rigid.
A workable posture supports attention. It should not become an endurance test.
Let your spine lengthen
Sit upright with your head balanced over your body. Keep the natural curves of your back; use support when you need it.
Soften shoulders and hands
Release lifted shoulders. Rest your hands comfortably on your thighs or in your lap. Leave room for your chest and abdomen to move.
Relax your face and gaze
Let the jaw soften and the chin lower slightly. Keep your gaze gently downward without straining your eyes. If comfortable, rest the tongue lightly against the upper palate.
These accessible cues draw on Tibetan meditation-posture guidance, with chair-based adaptations. Lama Zopa Rinpoche’s posture guidance [1] · Comfortable positioning [2]
FIRST, SIMPLY NOTICE
Meet the breath you already have.
Before changing nostrils, notice a few ordinary breaths. Feel the contact of your seat and the movement of breathing. You do not need to fill your lungs as much as possible.
Keep the breath gentle and comfortable. If focusing on breathing feels unsettling, look around the room and attend to the support under your feet instead. [2]
02 / NINE-ROUND BREATHING
Three groups.
Nine attentive breaths.
Nine-round breathing is taught as a preparation for meditation. This is a gentle, breath-only introduction to the sequence described by Geshe Ngawang Dhargyey—not a complete tantric practice. [3]
One breath = one inhale + one exhale.
Left and right always mean your own left and right.
FIRST GROUP
Breaths 1–3INHALERight
EXHALELeft
Gently close the left nostril and inhale through the right. Switch sides and exhale through the left. Repeat three times.
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SECOND GROUP
Breaths 4–6INHALELeft
EXHALERight
Gently close the right nostril and inhale through the left. Switch sides and exhale through the right. Repeat three times.
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THIRD GROUP
Breaths 7–9INHALEBoth
EXHALEBoth
Return your hands to your lap. Inhale and exhale gently through both nostrils. Complete three breaths, then rest without counting.
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No timed pace. Change sides without deliberately retaining the breath. Do not strain to reach a particular duration.
No forced airflow. Use only light finger pressure. If either nostril is blocked or switching feels awkward, skip this technique and breathe normally.
A note on traditions
Teachers may give a different starting side, hand position, or visualization. Follow one teacher’s instructions consistently. This portal leaves channel visualizations and advanced methods out of its introductory exercise.
03 / PREPARATION FOR MANTRA WORK
Let the breath settle.
Then invite the sound.
A simple suggested transition into listening or recitation—not a substitute for the instructions of your own tradition.
- 1
Release the technique
Put both hands down. Let breathing find its ordinary rhythm before beginning a recording.
- 2
Choose a kind intention
Take a moment to wish yourself and others well. Choose one mantra rather than trying to learn several at once.
- 3
Listen, or recite comfortably
Start at a comfortable volume. If chanting, breathe whenever needed; never squeeze a long phrase into one breath or rush to keep up with the recording.
- 4
Leave a little quiet
End with a brief pause. You may dedicate your practice to the well-being of others. A short session is enough to begin.
FROM NEXT LEVEL MEDITATION
Mantras for your practice
These are mantra recordings, not guided breathing lessons. Finish the breathing exercise first; you do not need to synchronize your breath with the music.
Videos are hosted by YouTube. Loading or playing them may connect to Google/YouTube services. If a player is unavailable, use its direct YouTube link. A recording does not confer an empowerment or replace personal instruction.
PRACTISE WITH CARE
Comfort comes
before the count.
This portal is educational, not medical treatment or individualized instruction.
Breathing too quickly or too deeply can cause dizziness, tingling, and other unpleasant symptoms. These are not goals or signs that you should push further. Stop, release any nostril closure, and return to comfortable breathing. [4]
If you have a heart or breathing condition, recurrent fainting, or concerns about how breath exercises affect you, ask a qualified healthcare professional before trying controlled breathing. If symptoms persist or concern you, seek medical advice; severe chest pain or breathing difficulty needs urgent medical help.
Not covered here: tummo, vase breathing, prolonged retention, forceful breathwork, or cold-exposure practices. Do not add them to this exercise. Learn advanced practices only with appropriate qualified instruction.
PRACTICAL QUESTIONS
Keep it simple.
Do I need to sit in the lotus position?
No. Use a comfortable, supported chair or cushion. Adjust your position if you have pain or numbness; posture should serve the practice.
Should I hold my breath between sides?
No deliberate breath holds are used in this introductory sequence. Switch nostrils gently and allow the next part of the breath to follow without straining.
What if my nose is blocked?
Do not force air through a blocked nostril. Skip the nostril-switching exercise and rest with normal, comfortable breathing. You can still listen to a mantra.
Do I have to feel calm before I chant?
No special state is required. You can notice a busy mind without trying to eliminate every thought. If you feel physically uncomfortable, stop the exercise rather than continuing toward a target count.
Is nine-round breathing the same as tummo?
No. This page offers introductory breath awareness and a nine-breath sequence. It does not teach the specialized methods, visualization, or training of tummo.
Sources & further learning
This independent Next Level Meditation guide offers introductory adaptations. The organizations below are sources, not sponsors or endorsers.
- Lama Yeshe Wisdom Archive — Lama Zopa Rinpoche’s advice on restarting practicePosture guidance, including sitting upright on a chair.
- NHS — Breathing exercises for stressComfortable positioning and breathing gently without force. This is general health guidance, not a source for the Tibetan sequence.
- Study Buddhism — Geshe Ngawang Dhargyey’s commentary on “Root Text for Mahamudra”The right-to-left, left-to-right, then both-nostrils sequence. The full text includes advanced material omitted from this portal.
- Guy’s and St Thomas’ NHS Foundation Trust — Abdominal breathingBackground on breathing patterns and symptoms of overbreathing.
For structured introductory study: FPMT’s introductory programs include Buddhist Meditation 101.
Sources checked September 2026. Follow your teacher’s guidance for lineage-specific practice.