Learn how to practice Alternate Nostril Breathing, a calming yoga technique that reduces stress, improves focus, and brings balance to your body and mind.
By Sergio Toledo
Editor-in-Chief, Heed to Heal
Introduction
In yoga, the breath is more than just oxygen — it’s a tool for clarity, balance, and inner calm. One of the most effective breathing practices you can add to your self-care routine is Alternate Nostril Breathing, also called Nadi Shodhana in Sanskrit.
This simple technique has been used for centuries to reduce stress, calm the mind, and bring the body into balance. You don’t need to be a yoga expert to try it — just a quiet moment and a willingness to breathe with intention.
What Is Alternate Nostril Breathing?
Alternate Nostril Breathing is a yogic breathing technique (or pranayama) where you breathe in through one nostril and out through the other, switching sides in a gentle rhythm.
In Sanskrit, Nadi means “energy channel,” and Shodhana means “cleansing” or “purifying.” This breathwork is believed to cleanse the subtle energy channels in the body and balance the nervous system.
Modern research also supports its calming effects on the brain and body — especially in reducing anxiety, lowering heart rate, and improving focus [1][2].
How to Practice Nadi Shodhana (Step-By-Step)
You can try this practice anywhere quiet. All you need is a comfortable seat and a few minutes.
1. Find your posture:
Sit comfortably with your spine upright. You can sit cross-legged on the floor or in a chair with your feet flat on the ground. Rest your left hand on your lap, palm facing up.
2. Position your right hand:
With your right hand, fold the index and middle fingers down toward your palm. You’ll use your right thumb to close your right nostril, and your ring finger to close your left nostril.
3. Begin the breath cycle:
- Close your right nostril with your thumb. Inhale slowly through your left nostril.
- Close your left nostril with your ring finger. Release your thumb and exhale slowly through your right nostril.
- Inhale through the right nostril.
- Close the right nostril with your thumb, open your left nostril, and exhale through the left nostril.
That’s one full round.
4. Continue for 5–10 rounds.
Keep your breath smooth and natural. You can gradually work up to 5–10 minutes as you become more comfortable with the practice.
What Are the Benefits?
Alternate Nostril Breathing may sound simple, but the effects are profound — especially when practiced regularly.
Reduces anxiety and stress
Studies show this practice can reduce sympathetic nervous system activity (the “fight or flight” response) and promote calm [1].
Improves focus and mental clarity
By balancing the left and right hemispheres of the brain, Nadi Shodhana may improve attention, memory, and concentration [2].
Lowers blood pressure and heart rate
Research shows that just a few minutes of alternate nostril breathing can lower blood pressure and improve cardiovascular function [3].
Supports emotional balance
Many people report feeling more centered, less reactive, and emotionally grounded after practicing this breathwork.
Final Thoughts
You don’t need a yoga mat or perfect posture to experience the benefits of yoga. Sometimes, the most powerful practice is simply sitting still and breathing — on purpose.
Alternate Nostril Breathing is an easy, healing way to reconnect with yourself, especially during stressful moments. It only takes a few minutes, and the calm it brings can last much longer.
Try adding it to your morning routine, a mid-day reset, or your nighttime wind-down. It’s a breath of self-care you can return to again and again.
References
- Telles, S., et al. (2013). Immediate effect of alternate nostril breathing on blood pressure and heart rate. International Journal of Yoga, 6(2), 104–107.
- Shannahoff-Khalsa, D. S. (2007). Psychophysiological states: The ultradian dynamics of mind-body interactions. International Journal of Neuroscience, 117(2), 199–225.
- Pal, G. K., Velkumary, S., & Madanmohan. (2004). Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian Journal of Medical Research, 120(2), 115–121.
Originally published by Heed to Heal, 06.21.2025, under the terms of a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International license.
