Is Alternate Nostril Breathing the Key to Modern Wellness? Unveiling its Benefits and Techniques

The history, technique, science and benefits.

Team Respira
27 Mar 2023
8 min read
RESPIRA Box Breathing

Alternate Nostril Breathing

In today's fast-paced world, stress, anxiety, and emotional imbalance have become all too common. The constant hustle and bustle of daily life can take a toll on our mental and physical well-being.As a result, many people are turning to ancient practices like yoga and meditation to find balance and inner peace.

One such practice that has gained popularity in recent years is alternate nostril breathing, also known as Nadi Shodhana or Anulom Vilom pranayama in yoga.In this blog post, we will explore the history, origins, science, recommended usage, and techniques of alternate nostril breathing, and how it can benefit your overall wellness.

History and Origins of Alternate Nostril Breathing

Alternate nostril breathing has its roots in ancient Indian yogic traditions, which date back thousands of years. The practice of pranayama, or breath control, is a fundamental aspect of yoga, and alternate nostril breathing is one of the most commonly practiced pranayama techniques.

In Sanskrit, "Nadi" means energy channels, and "Shodhana" means cleansing or purifying. Hence, Nadi Shodhana is often translated as "cleansing the energy channels" or "psychic network purification."

The concept of alternate nostril breathing is also mentioned in ancient Indian texts like the Hatha Yoga Pradipika and the Gheranda Samhita, which describe various pranayama techniques for balancing the energy in the body and mind. It was believed that practicing alternate nostril breathing could help balance the two main energy channels in the body, known as Ida and Pingala, which are associated with the left and right nostrils, respectively.

According to yogic philosophy, these energy channels are responsible for carrying life force energy, or prana, throughout the body, and balancing them is essential for achieving physical, mental, and spiritual well-being.

Science of How Alternate Nostril Breathing Works

From a scientific perspective, alternate nostril breathing is a powerful technique that impacts the autonomic nervous system (ANS) and the brain. The ANS is responsible for regulating various physiological functions in the body, such as heart rate, blood pressure, digestion, and stress response.It consists of two branches: the sympathetic nervous system (SNS), which is responsible for the "fight-or-flight" response, and the parasympathetic nervous system (PNS), which is responsible for the "rest-and-digest" response.

Research suggests that practicing alternate nostril breathing can help balance the activity of the SNS and PNS, thereby bringing the body into a state of homeostasis, or balance. When you first inhale slowly through the left nostril, it is believed to activate the PNS, which helps calm the body and mind, reduce stress, and promote relaxation. On the other hand, when you inhale through the right nostril, it is believed to activate the SNS, which can help increase alertness, focus, and energy. Thus, the practice of alternate nostril breathing is thought to create a state of balance between the two branches of the ANS, promoting overall well-being.

In addition to its impact on the ANS, alternate nostril breathing also has an effect on the brain. Studies have shown that the practice can help synchronize the activity of the left and right hemispheres of the brain, which are responsible for different functions.

The left hemisphere is associated with logical and analytical thinking, while the right hemisphere is associated with creativity and intuition.

By harmonizing the activity of both hemispheres, alternate nostril breathing is believed to promote mental clarity, concentration, and emotional balance.

Benefits of Alternate Nostril Breathing:

• Balances the nervous system, reducing stress and anxiety.
• Improves respiratory function, increasing lung capacity and clearing nasal passages.
• Enhances mental clarity and focus, improving cognitive function.
• Regulates energy flow, balancing the body's subtle energy channels.
• Promotes emotional well-being, regulating emotions and cultivating positive feelings.
• Supports cardiovascular health, lowering heart rate and blood pressure.
• Enhances sleep quality, promoting better sleep patterns.

Techniques of Alternate Nostril Breathing

Find a comfortable seated position
Sit in a comfortable position with your spine upright, either on a chair or on the floor. You can use a cushion or a folded blanket to support your hips if needed.

Relax your body and mind
Close your eyes and take a few deep breaths to relax your body and mind. Release any tension or stress from your body and bring your focus inward.

Position your hand
Place your left hand on your left knee, with your palm facing up. Bring your right hand to your face and use your index finger and right thumb to gently close your right nostril, and your right ring finger to gently close your left nostril.

Begin the practice
Start by inhaling deeply through your left nostril while keeping your right nostril closed with your your middle finger and right thumb. Once you have inhaled fully, close your left nostril with your right ring finger and exhale slowly through your right nostril. Inhale through your right nostril, then close it with your right thumb, and exhale through your left nostril. This completes one round of alternate nostril breathing.

Repeat the rounds
Continue the practice, alternating between inhaling through the left nostril and exhaling through left side of the right nostril, and vice versa. Aim to practice for about 5-10 minutes, gradually increasing the duration as you become more comfortable with the technique.

Maintain a steady rhythm
Try to maintain a smooth, steady rhythm of deep breath, throughout the practice, inhaling and exhaling deeply and evenly through each nostril. Focus on the sensation of the breath as it passes through your nostrils, and allow your mind to become calm and still.

Pay attention to your body and mindNotice any sensations or changes in your body and mind as you practice alternate nostril breathing. You may experience a sense of calmness, relaxation, and mental clarity. Be mindful of any thoughts or emotions that arise during the practice, and simply observe them without judgment.

End the practiceAfter completing the desired number of rounds, gently release your hand from your face and take a few deep breaths with both nostrils open. Bring your awareness back to your body and surroundings, and slowly open your eyes.

Recommended UsageAlternate nostril breathing can be practiced daily or as needed, depending on your preference and schedule. It can be done in the morning to start your day with a sense of calm and balance, during the day when you feel stressed or anxious, or in the evening to relax and unwind before bed.The duration of alternating breath in your practice can vary, starting with 5-10 minutes and gradually increasing to suit your comfort level.

Here are some recommended usage tips for incorporating alternate nostril breathing into your routine:

Start with a few roundsIf you are new to alternate nostril breathing, start with a few rounds of the practice and gradually increase the duration as you become more familiar with the breathing technique.

Find a quiet space
Choose a quiet and peaceful environment for your meditation practice where you won't be disturbed. You can create a calming atmosphere by lighting a candle, playing soft music, or using essential oils.

Practice on an empty stomach
It's best to practice alternate nostril breathing on an empty stomach, preferably in the morning or between meals. Avoid practicing immediately after a heavy meal as it may interfere with your breath and digestion.

Listen to your body
Pay attention to your body's signals during the practice. If you feel discomfort or strain, take a break and resume when you feel ready. Remember, the practice should be gentle and comfortable.

Customize to your needs
You can customize the practice to suit your needs. For example, if you feel more anxious or agitated, you can lengthen the exhale to promote relaxation. If you feel lethargic or tired, you can focus on lengthening the inhale to invigorate the body and mind.

Be consistent
Like any other practice, consistency is key. Aim to practice alternate nostril breathing regularly to reap the maximum benefits. It's better to practice for just a few minutes every day rather than longer sessions sporadically.

Seek guidance if needed
If you have any health concerns or medical conditions, it's best to consult a healthcare professional before incorporating alternate nostril breathing techniques into your routine. They can provide personalized guidance based on your individual needs and health status.

Remember, alternate nostril breathing is a complementary practice and should not be used as a substitute for medical treatment or professional advice. It's important to listen to your body and practice within your comfort level. If you experience any discomfort or adverse reactions during the practice, stop immediately and seek medical assistance.


Alternate nostril breathing is a simple yet powerful technique that has been used for centuries to promote physical, mental, and emotional well-being.

Its history and origins can be traced back to ancient Indian yogic traditions, and its science is supported by modern research on the ANS and brain activity. By balancing the activity of the ANS, synchronizing the activity of the brain hemispheres, and promoting relaxation and calmness, the alternate nostril breathing technique can be a valuable tool to reduce stress, anxiety, and emotional imbalance, and improve focus and concentration.

Incorporating the benefits of alternate nostril breathing into your daily routine is easy and can be done by anyone, regardless of age or fitness level. By finding a comfortable seated position, relaxing your body and mind, using your hand to alternate nostrils, maintaining a steady rhythm of breath, and paying attention to your body and mind, you can practice alternate nostril breathing and experience its benefits in your daily life.


Get started with Respira today.

Explore the science behind breathwork and start transforming your life today with RESPIRA

App Store Google Play Store
Try now

More Articles

Stay updated with our latest breathwork blog posts

Sleep Better

Fall Asleep Faster with These 10 Proven Breathing Techniques

Did you know that proper breathing techniques can be the key to unlocking a good night’s sleep?
Team Respira
11 Jan 2022
5 min read
Improve HRV

Discover the Surprising Benefits of Breathing Exercises for Heart Rate

Imagine a simple, natural way to regulate your heart rate, reduce stress, and improve your well-being.
Team Respira
11 Jan 2022
5 min read

Beyond the Basics: 4 Unique Styles of Box Breathing for Managing Stress and Anxiety

Beyond the Basics: 4 Unique Styles of Box Breathing for Managing Stress and Anxiety
Team Respira
11 Jan 2022
5 min read
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Breathwork Newsletter Icon
Subscribe for release updates, breathwork, music and more. No spam!