What is Alternate Nostril Breathing? (Plus 4 Reasons to Try)
Breathing is an essential function of life, but it's also something that we often take for granted.
Most of us breathe without thinking about it, but the way we breathe can have a significant impact on our health.
Alternate nostril breathing is rooted in the practice of pranayama—a Sanskrit word meaning “breath control.”
Pranayama is one of the eight limbs of yoga outlined in the Yoga Sutras of Patanjali, an ancient yogic text.
The goal of pranayama is to increase our life force (or prana), which is believed to be the subtle energy that flows through our bodies.
Alternate nostril breathing is a type of pranayama that involves breathing evenly and deeply through each nostril in an alternating pattern.
This technique is said to help promote balance in the body by clearing out the energy channels (or nadis) and promoting a sense of calm and tranquility.
Though it may sound simple, alternate nostril breathing is a powerful tool that can be used to help:
lower stress levels
improve sleep quality
and boost overall energy levels
Here are four reasons to give it a try.
1. Alternate Nostril Breathing Can Help Reduce Stress Levels
In today’s fast-paced world, it’s no surprise that many of us are feeling stressed out on a regular basis. If you’re looking for a natural way to help reduce stress levels, this breathing technique may be worth a try.
One study found that alternate nostril breathing can help lower blood pressure and heart rate while reducing feelings of anxiety and depression.
Another study found that it was just as effective as progressive muscle relaxation in reducing stress.
2. Alternate Nostril Breathing May Help Improve Sleep Quality
If you’re struggling with insomnia or poor sleep quality, alternate nostril breathing may be able to help. One study found that it can help improve sleep quality in people with insomnia.
Another study found that alternate nostril breathing was effective in reducing sleep disturbances in women undergoing menopause.
Menopausal women who practiced alternate nostril breathing for eight weeks reported improved sleep quality, fewer hot flashes, and less stress.
3. Alternate Nostril Breathing Can Boost Energy Levels
Do you ever feel bogged down by fatigue? If so, you're not alone. According to a recent survey, nearly one-third of Americans say they frequently feel tired.
While there are many potential causes of fatigue, one simple remedy that can often help is alternate nostril breathing.
One study found that alternate nostril breathing can help increase alertness and reduce fatigue. Another study found that alternate nostril breathing can help improve stamina and reduce feelings of exhaustion.
4. Alternate Nostril Breathing Can Help Sharpen Your Focus
If you’re looking for a way to help improve your concentration and focus, alternate nostril breathing may be worth a try. Alternate nostril breathing can help improve cognitive performance, including reaction time and task accuracy.
It can help increase attention span and reduce mind wandering.
Ready to give alternate nostril breathing a try? Here’s how to do it:
1. Start by sitting in a comfortable position with your spine straight. Relax your shoulders. You can also lie down on your back if that’s more comfortable for you.
2. Place your left hand on your left knee. Place your right hand on your right nostril and close it off. Place your pointer finger and middle finger on your forehead or third eye area and focus on relaxing the muscles. Close your eyes if you feel comfortable doing so.
3. Inhale deeply through your left nostril, then exhale through the same nostril.
4. Close off your left nostril with your ring finger and pinky finger, then inhale through your right nostril. Exhale through the same nostril.
5. Continue this pattern for 10-20 breaths, then release your hand and take a few deep breaths through both nostrils.
Related variations + methods within alternate nostril breathing
Anulom vilom: In this type, the left nostril is first closed with the right thumb followed by inhalation from the right nostril. Exhale from the left nostril after that and then inhale from the left nostril. This is one cycle.
Nadi shodhanam: It is also known as the Anulom Vilom of a higher degree. In this, after inhaling and exhaling from both the nostrils alternately as in the Anulom Vilom, retention of breath is done. That is, after inhaling from the right nostril, exhaling from the left nostril and then again inhaling from the left nostril, the breath is retained inside. After that, exhaling is done from the right nostril.
Bhramari: In this pranayama, after exhaling completely, the index finger and the middle finger of both hands are placed on the closed eyelids. The thumb is used to close the right nostril and the ring finger and little finger are used to close the left nostril. Inhaling is done from the left nostril and then exhaling is done making a humming sound like that of a bee ‘Bhram’.
Ujjayi: In this pranayama, after exhaling completely, the right nostril is closed with the right thumb and inhaling is done from the left nostril. After that, exhaling is done from the same nostril making a sound like ‘haa’.
Sitali: In this pranayama, the tongue is rolled and protruded out like a tube and inhaling is done through it. After that, exhaling is done from the nose.
Sitkari: In this pranayama, the teeth are kept together and the tongue is rolled back. Inhaling is done through the mouth making a sound like ‘siii’ and exhaling is done from the nose.
If you’re new to alternate nostril breathing, it may take a few tries to get the hang of it. Just be patient and breathe deeply and evenly through each nostril. You should start to feel more relaxed and centered after a few minutes.
Can anyone practice this?
Yes! Alternate nostril breathing is a safe, simple, and effective way to help reduce stress levels, improve sleep quality, and boost energy levels. It can be practiced by people of all ages and fitness levels.
If you have any medical conditions or are pregnant, it’s always best to check with your doctor before starting any new breathing exercises.
Have you started practicing alternate nostril breathing and want to tap into the world of breathwork? You're in luck. There are lots of methods to experiment with. Keep practicing to find your favorite one.
How long do you do nadi shodhana?
There is no set time for how long you should practice alternate nostril breathing. Just start with a few minutes and work your way up as you get more comfortable with the exercise. You can practice for 5 minutes, 10 minutes, or even 20 minutes if you’d like.
When is the best time to do nadi shodhana pranayama?
The best time to practice alternate nostril breathing is first thing in the morning or right before bedtime. However, you can also practice it anytime during the day when you need a quick pick-me-up or want to reduce stress levels. Lots of people choose to pair it with their yoga and meditation practice.
Potential alternate nostril breathing side effects
Alternate nostril breathing is generally considered safe. However, if you have a sinus infection or congestion, it may not be the best option. That’s because alternate nostril breathing can cause sinus pressure and pain. If you have a cold or other respiratory infection, it’s best to wait until you’re feeling better before trying this breathing exercise.
Also, if you have a lung condition like COPD or asthma, it may not be right for you. That’s because this breathing exercise can increase airway resistance, which can worsen symptoms.
According to WebMD, you should stop practicing immediately if you experience any of the following symptoms
Shortness of breath
Chest pain
Fainting
Vomiting
Dizziness
If you’re not sure whether alternate nostril breathing is right for you, talk to your doctor before trying it.
7 Additional Simple and Effective Breathwork Methods (for relaxation and help digesting)
1. Dormant Breath
One breathing technique that has recently gained popularity is dormant breath. Dormant breath is a slow, deep breathing method that is said to improve sleep quality, reduce stress levels, and boost overall energy levels.
While more research is needed to confirm these claims, there are some potential benefits of using this technique.
For example, deep breathing is known to promote relaxation and reduce stress, both of which could lead to better sleep.
Additionally, deep breathing increases the amount of oxygen that flows to the brain, providing a natural energy boost. If you're looking for a way to improve your sleep and energy levels, dormant breath may be worth trying.
2. 4-7-8 breath
The 4-7-8 breathing technique is a simple yet powerful way to promote relaxation and reduce stress. The practice involves inhaling for four counts, holding the breath for seven counts, and exhaling for eight counts.
By slowing down the breath and focusing on the counting, the 4-7-8 breathing technique helps to clear the mind and bring about a sense of calm.
Research has shown that this type of deep breathing can help to lower blood pressure, ease tension headaches, and improve sleep quality.
In fact, one study found that participants who practiced the 4-7-8 breathing technique for just one month reported feeling more energetic and less anxious.
Whether you're looking to reduce stress or boost your energy levels, the 4-7-8 breathing technique is definitely worth a try.
3. Box Breathing
Box breathing, also known as four-square breathing, is a simple yet effective way to reduce stress and promote relaxation.
The technique is based on the principle of rhythmic breathing, which has been shown to be beneficial for both physical and mental health.
To practice box breathing, simply find a comfortable place to sit or lie down. Then, inhale slowly for a count of four, hold your breath for a count of four, exhale for a count of four, and hold your breath for a count of four.
Repeat this cycle for several minutes. You may find it helpful to focus on the rising and falling of your stomach as you breathe. The even rhythm of box breathing can help to calm the mind and relax the body.
Additionally, the deep breathing associated with this technique can help to improve lung function and increase oxygen levels in the blood.
4. Lion's Breath
Lion's breath is a yoga technique that is said to help improve digestion and relieve stress. The exercise involves exhaling deeply while sticking out the tongue and curling the lips, as if imitating a lion's roar.
Lion's breath can be performed by anyone, but it is especially beneficial for those who suffer from digestive issues or anxiety. The deep breathing helps to relax the body and mind, while the tongue and lip movements help to stimulate the digestive system.
In addition, the exercise is believed to help clear the nasal passages and improve circulation.
For best results, lion's breath should be practiced daily, either in the morning or evening.
5. 10 Deep Breaths
Taking ten deep breaths in a row is an easy way to relax and untangle yourself from the stresses of the day. When we breathe deeply, it sends a signal to our brain to release calming chemicals like endorphins and serotonin.
This helps to improve our mood, alleviate anxiety and reduce pain. In addition, deep breathing helps to improve cardiovascular health by increasing the supply of oxygen-rich blood to the heart.
6. 3-part Breath
A three-part breath is a type of breathing exercise that can be used to improve lung function. The exercise is performed by inhaling deeply through the nose, filling the lungs from bottom to top.
At the top of the breath, the stomach should expand outward. Then, exhale slowly through the mouth, allowing the stomach to deflate fully. Repeat this cycle several times.
While traditional breathing exercises focus on inhaling and exhaling through the nose, the three-part breath also engages the stomach muscles.
This helps to improve abdominal muscle strength and control, which can, in turn, lead to better posture and improved breathing. In addition, the three-part breath can help to alleviate stress and anxiety.
By promoting deep breathing, it helps to oxygenate the blood and calm the nervous system. As a result, it can be an effective tool for achieving mindfulness and holistic well-being.
7. Dirgha Breath
The diaphragm is a large, flat muscle located at the base of the lungs. When Dirgha breath is practiced, the diaphragm contracts and expands, massaging the organs in the abdominal cavity and promoting blood circulation.
Additionally, for centuries, many cultures have used Dirgha breath as a tool for relaxation and self-healing. In yoga, for example, deep breathing is often used in conjunction with physical postures and meditation.
Why is left nostril breathing good for?
Left nostril breathing is often said to be calming and can help promote relaxation. It’s also sometimes used as a natural remedy for headaches and migraines.
Why is right nostril breathing good for?
Right nostril breathing is often said to be energizing and can help improve alertness. It’s also sometimes used as a natural remedy for anxiety and stress.
If you’re struggling with insomnia or poor sleep quality, alternate nostril breathing may be able to help. One study found that it can help improve sleep quality in people with insomnia.
That's because alternate nostril breathing can help reduce stress and anxiety, two major causes of insomnia.
How to do alternate nostril breathing
Sit up straight with your spine tall and shoulders relaxed. Place your left hand on your left knee. Use your right thumb to close your right nostril. Inhale slowly and deeply through your left nostril. Close off your left nostril with your ring finger, then exhale out your right nostril. Inhale through your right nostril, then close it off with your right thumb. Exhale out of your left nostril. Repeat this pattern for 10 rounds.
Just stop and breathe
Most of us rarely think about our breathing unless we're short of breath or trying to control our nerves before a big event. However, the way we breathe has a profound impact on our physical and mental well-being.
Practices that involve breathwork are said to be beneficial for both the mind and body. Deep breathing has been shown to lower blood pressure, improve heart health, and reduce stress levels.
By focusing on the breath, we are able to still the mind and achieve a state of inner peace. Whether used for relaxation or as part of a fitness routine, alternate nostril breathing offers a wealth of benefits for both body and mind.
So next time you're feeling overwhelmed, take a few minutes to slow down and bring awareness to your breath. It may just be the quickest and simplest way to reduce stress and improve your overall health.
Further reading you may enjoy:
Have you ever tried alternate nostril breathing or other types of breathwork?
Let us know in the comments below!
