Alternate Nostril Breathing
What is Alternate Nostril Breathing?
Alternate Nostril Breathing, traditionally known as Nadi Shodhana or Anulom Vilom in yogic practice, is a gentle breathing technique where you breathe in through one nostril and out through the other. The pattern alternates each round, creating a slow, steady rhythm that helps regulate the breath, calm the nervous system, and support emotional balance.
The practice uses a simple hand mudra (hand position) to open and close each nostril.
There are many small variations in pacing and technique, but at its core, Alternate Nostril Breathing is about:
slowing the breath
balancing the inhale and exhale
equalising airflow through the two sides of the nose
reducing mental and emotional “peaks”
supporting a sense of clarity and steadiness
It’s one of the most widely used breathwork practices because it’s gentle, adaptable, and suitable for most people. Unlike energising techniques, this one is centering and grounding, making it ideal for anxiety, transitions, or preparing for meditation or sleep.
A Brief History of
Alternate Nostril Breathing
Alternate Nostril Breathing comes from the ancient pranayama (breath-control) traditions of India. References to similar practices appear in early yogic texts, including the Hatha Yoga Pradipika (circa 15th century) and the Gheranda Samhita, where Nadi Shodhana is described as a way to balance the subtle energies (nadis) of the body and prepare the mind for meditation.
The Sanskrit term Nadi Shodhana can be translated as:
Nadi: channel or pathway
Shodhana: cleansing or purification
While the traditional explanation speaks to balancing energetic channels, the modern interpretation often focuses on what we can observe physically:
slower breathing, increased vagal tone, and a natural balancing effect on the nervous system.
Through the 20th century, as yoga spread globally, Alternate Nostril Breathing became more widely known in the West, particularly through teachers who introduced pranayama to modern yoga, meditation, and wellness communities.
Although you’ll find versions of the practice taught under different names (like Anulom Vilom), the core pattern remains the same: breathing mindfully through one nostril at a time to create steadiness, presence, and calm.
Today, Alternate Nostril Breathing is used across:
yoga and meditation
somatic practices
breathwork sessions
stress reduction programmes
mental health and wellbeing settings
It has remained popular because it is simple, grounding, and reliably effective, while staying rooted in a lineage of thousands of years of breath-based practices.
Benefits of Alternate Nostril Breathing
Alternate nostril breathing is a versatile practice that can benefit a wide range of individuals, including:
Those seeking stress reduction and relaxation: If you're feeling overwhelmed or anxious, alternate nostril breathing can help you find a sense of calm and inner peace.
Individuals with anxiety or panic attacks: The rhythmic pattern and focus on the breath can help to soothe the nervous system and reduce feelings of anxiety.
People struggling with focus and concentration: Alternate nostril breathing can enhance mental clarity and improve cognitive function.
Anyone looking to improve their sleep quality: Practicing this technique before bed can calm the mind and prepare the body for restful sleep.
Those seeking to balance their emotions: Alternate nostril breathing is believed to harmonize the left and right hemispheres of the brain, promoting emotional balance and reducing mood swings.
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Alternate Nostril Breathing
Video Demonstration
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A Step-by-Step Guide to
Alternate Nostril Breathing
Find a Comfortable Seated Position: Sit upright in a chair with your feet flat on the floor, or sit cross-legged on a cushion.
Relax Your Body: Close your eyes or soften your gaze. Release any tension in your shoulders, jaw, and face.
Hand Placement: Bring your right hand to your face. Place your index and middle fingers on your forehead between your eyebrows. Your thumb will gently rest on your right nostril, and your ring finger will rest on your left nostril.
Begin the Cycle:
Exhale: Gently close your right nostril with your thumb and exhale completely through your left nostril.
Inhale: Inhale slowly and deeply through your left nostril.
Hold: Close your left nostril with your ring finger and release your thumb from your right nostril. Hold your breath briefly.
Exhale: Exhale slowly through your right nostril.
Inhale: Inhale through your right nostril.
Hold: Close your right nostril with your thumb and release your ring finger from your left nostril. Hold your breath briefly.
Exhale: Exhale slowly through your left nostril.
Repeat: This completes one cycle. Continue for 5-10 minutes, alternating the nostrils with each breath.
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Tips for Incorporating Alternate Nostril Breathing Into Your Day
The simplicity and portability of alternate nostril breathing make it easy to integrate into your daily life:
Morning Routine: Start your day with a few minutes of alternate nostril breathing to center yourself and set a calm and focused tone.
Stressful Moments: When you feel overwhelmed or anxious, take a few minutes to practice this technique to regain your composure.
Bedtime Ritual: Practice alternate nostril breathing in bed to quiet your mind and prepare for sleep.
Anytime, Anywhere: You can practice alternate nostril breathing discreetly while sitting at your desk, waiting in line, or even walking.
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