Alternate nostril breathing, or nadi shodhana pranayama, is an ancient yogic breathing technique that’s been gaining traction for its health benefits.
The term pranayama refers to breath control techniques in yoga. Nadi shodhana, specifically, is designed to calm and relax the mind, reduce stress, and promote a sense of overall well-being.
In this article, we’ll take a closer look at the practice of alternate nostril breathing and explore the potential benefits it offers.
What is alternate-nostril breathing (nadi shodhana)?
Alternate-nostril breathing, also called nadi shodhana, is a type of pranayama, or yogic breathing technique.
Nadi shodhana literally means “purification of energetic pathways (nadis).” The technique involves breathing through one nostril while holding the other nostril closed, then switching sides.
You’ll use your fingers to gently close one nostril at a time. This type of breathing is also used in mindfulness exercises and other relaxation techniques to help calm the mind and body.
How to do alternate-nostril breathing: A step-by-step guide
Ready to give alternate-nostril breathing a try? Here’s a simple guide to get you started.
Preparing for the practice
First, find a comfortable seat. Sit up tall, lengthen your spine, and relax your shoulders. You can sit in a chair or on the floor.
Next, decide how you’d like to hold your hand to close and open each nostril. Some people use their thumb and ring finger, while others prefer their index and middle finger. Experiment to see what feels best for you.
The breathing technique
- Exhale fully and slowly through your left nostril.
- Inhale slowly and gently through your left nostril.
- Close your left nostril and open your right nostril. Exhale completely through your right nostril.
- Inhale through your right nostril.
- Close your right nostril and open your left nostril. Exhale completely through your left nostril.
- Repeat this cycle, alternating nostrils, for 5 to 10 minutes.
- Finish by exhaling through your left nostril.
- Sit quietly for a few moments and notice how you feel.
With a bit of practice, you’ll find a rhythm that works for you. Enjoy!
What are the benefits of alternate-nostril breathing?
Alternate-nostril breathing is said to have a range of benefits for your body and mind. Let’s take a closer look.
Physical benefits
Alternate-nostril breathing may:
- Improve how well you breathe. The practice may help you breathe more efficiently and use more of your lung capacity.
- Boost cardiovascular health. While more research is needed, some studies suggest alternate-nostril breathing may have a positive effect on blood pressure and heart rate.
- Strengthen lung muscles. Like any muscle, your lungs benefit from regular exercise. Breathing exercises can help you strengthen them.
- Clear your lungs. Alternate-nostril breathing might help clear secretions from your lungs. This could be particularly helpful if you have a respiratory condition.
Mental benefits
Alternate-nostril breathing may:
- Reduce stress and anxiety. Many people find that focusing on their breath helps them feel calmer and more grounded. Slow, controlled breathing can activate the parasympathetic nervous system, which is responsible for the “rest and digest” response and can be further enhanced using frequencies such as 852 Hz for meditation and sleep.
- Improve focus and clarity. By calming the mind, alternate-nostril breathing can make it easier to concentrate and think clearly.
- Reduce feelings of fear and anxiety. Some practitioners believe that alternate-nostril breathing helps balance the energy in the body, which can lead to a reduction in negative emotions.
Neurological benefits
Alternate-nostril breathing may:
- Stimulate both sides of your brain. It’s thought that breathing through one nostril activates the opposite side of the brain. By alternating nostrils, you’re stimulating both hemispheres.
- Enhance cognitive function. By stimulating both sides of the brain, alternate-nostril breathing may improve cognitive functions like memory and attention.
- Balance your autonomic nervous system. This system controls many automatic functions in the body, like heart rate, digestion, and breathing. Alternate-nostril breathing may help regulate this system.
- Regulate your nervous system. Overall, alternate-nostril breathing is thought to have a calming and balancing effect on the nervous system.
The Yoga Philosophy Behind Alternate Nostril Breathing (Nadi Shodhana)
In yoga, alternate nostril breathing, also called nadi shodhana pranayama, is more than just a breathing exercise. It’s a way to purify your energetic pathways, called nadis, and prepare yourself for meditation.
The idea is that breathing through the left nostril (the Ida nadi) activates your passive, introverted energy. Breathing through your right nostril (the Pingala nadi) activates your active, extroverted energy. By alternating between nostrils, you’re balancing these two types of energy.
And what are you balancing? Prana, your life force. By clearing and balancing the flow of prana through the nadis, you can calm your mind and get ready for deeper meditation, potentially enhanced with 432 Hz frequency chakra healing.
Are there side effects?
Alternate nostril breathing is safe for most people. But those with lung conditions like asthma or chronic obstructive pulmonary disorder (COPD) should use caution and talk to their doctors first.
Also, don’t practice alternate nostril breathing while driving or operating machinery.
When trying this technique, be sure to breathe slowly and gently instead of forcefully. And if you have any concerns about your health, talk to your doctor before trying it.
It’s best to learn the correct technique from a trained yoga instructor.
Make alternate nostril breathing part of your daily routine
If you want to reduce stress, try incorporating alternate nostril breathing into your daily wellness routine.
You can begin to notice results in as little as 5 minutes. Start with 2-5 minute sessions and see how you feel. As you get more comfortable with the practice, you can increase the amount of time you spend on it.
A yoga therapist can also give you personalized advice to help you make the most of this practice.
Frequently Asked Questions
How long should you practice alternate nostril breathing?
The duration of alternate nostril breathing (Nadi Shodhana) depends on your experience level and goals. Beginners can start with 5-10 minutes, gradually increasing to 15-20 minutes as they become more comfortable. It’s generally recommended to practice this technique daily for optimal benefits, but even a few minutes can be helpful.
How does alternate nostril breathing affect the brain?
Alternate nostril breathing is believed to balance the activity of the left and right hemispheres of the brain. The left nostril is associated with the right brain hemisphere (cooling, calming), while the right nostril is linked to the left brain hemisphere (warming, energizing). By alternating breathing through each nostril, this practice aims to harmonize these opposing energies, promoting mental clarity, focus, and emotional balance.
What are the spiritual benefits of alternate nostril breathing?
In yogic philosophy, alternate nostril breathing is considered a powerful tool for purifying the nadis (energy channels) and promoting the flow of prana (life force), which can be further understood by exploring chakra frequencies. Regular practice is believed to enhance spiritual awareness, deepen meditation, and facilitate a sense of inner peace and connection to the divine.
Which nostril calms you down?
The left nostril is generally associated with calming and cooling effects. Breathing predominantly through the left nostril activates the Ida nadi, which is linked to the parasympathetic nervous system. This can help reduce stress, lower blood pressure, and promote relaxation. If you’re feeling anxious or stressed, try focusing on breathing through your left nostril for a few minutes to experience a calming effect.
Wrapping Up
Alternate nostril breathing, or nadi shodhana pranayama, is a simple breathing technique that may help to calm your mind, ease your anxiety, and bring your entire system into balance. Some research suggests it may even lower your heart rate and blood pressure.
Try it for yourself and see how you feel. If you have any concerns about whether this practice is right for you, check with your doctor or other healthcare professional.
Taking a few minutes each day to focus on your breath is a small thing that can have a big impact on your overall well-being.