Alternate Nostril Breathing

 

Alternate nostril breathing, or Nadi Shodhana in Sanskrit, is a yogic breathing technique that involves breathing through one nostril at a time while closing the other with your fingers. It’s known for balancing the nervous system, calming the mind, and enhancing overall wellbeing.

Benefits of Alternate Nostril Breathing

Mental & Emotional Health

  • Reduces anxiety and stress by activating the parasympathetic nervous system (rest & digest state)

  • Improves focus and concentration by balancing the brain hemispheres

  • Promotes emotional stability by regulating breath and calming the mind

  • Helps with sleep disorders by calming an overactive mind before bed

Physical Health

  • Lowers heart rate and blood pressure

  • Improves respiratory function by increasing lung capacity and oxygenation

  • Supports detoxification by increasing oxygen flow and stimulating lymphatic circulation

Step-by-Step Guide:

  1. Find a comfortable seated position
    Sit cross-legged or in a chair with a straight spine. Relax your shoulders.

  2. Hand position (Vishnu Mudra)
    Use your right hand:

    • Fold the index and middle fingers into the palm.

    • Use the thumb to close the right nostril.

    • Use the ring finger to close the left nostril.

  3. Begin the breath cycle:

    • Close right nostril with your thumb.

    • Inhale through the left nostril slowly and deeply (usually for 3 seconds)

    • Close left nostril with your ring finger.

    • Release the thumb and exhale through the right nostril (usually for 4 seconds)

    • Inhale through the right nostril, then close it.

    • Exhale through the left nostril.

  4. Repeat the cycle for 3–5 minutes to start. Gradually increase to 10–15 minutes.

  5. Finish with a few normal breaths through both nostrils.

Tip: Breathe gently, without force. The breath should be smooth, slow, and steady.

What Does the Research Say?

Scientific studies have shown:

  • Immediate reductions in anxiety and stress after even one session

  • Improved heart rate variability (HRV) — a marker of nervous system balance and longevirt

  • Better oxygen saturation and lung function in healthy individuals and those with respiratory issues

  • Improved performance in tasks requiring attention and memory

While most studies are small, consistent benefits have been observed, especially in reducing anxiety, stress, and improving overall autonomic nervous system function.

When to Use It

  • Before bed to calm your mind

  • Before or after meditation or yoga

  • During stressful moments or anxiety attacks

  • As a daily practice to regulate energy and mood

 
 
 
 
HealthOlivia McFadyennaturopathy, breathing