• WHAT: A breath control technique that involves alternating airflow between the left and right nostrils.
• WHY: Balances the nervous system, improves focus, and calms the mind.
• HOW: Use your fingers to gently close one nostril at a time, breathing in through one side, out through the other, and repeating in a steady rhythm.
• WHO: Suitable for all experience levels.
• WHEN: Can be practiced anytime, best before focused work or winding down.
• WHERE: Can be practiced anywhere.

Name(s)

Alternate Nostril Breathing, traditionally called Nadi Shodhana in yogic practice, is a focused breath control technique used to balance energy, enhance mental clarity, and calm the nervous system.

Description

This technique involves breathing in through one nostril while blocking the other with the fingers, then switching sides in a controlled, rhythmic sequence.

A typical cycle includes an inhale through the left nostril, an exhale through the right, then an inhale through the right and an exhale through the left—repeating the pattern for several minutes. The deliberate, alternating nature of this breathwork is believed to synchronize the two hemispheres of the brain and bring the body into a balanced state.

Alternate Nostril Breathing is often used to reset mental focus, reduce stress, and regulate mood. It’s unique in its ability to energize or relax the system depending on the pacing. Slower breathing calms the mind, while a more engaged rhythm can promote alertness. Unlike other breath techniques that focus on speed or retention, this one centers on balance and clarity.

It’s commonly practiced before mentally demanding work, but it’s also a useful standalone tool when you’re feeling overwhelmed, mentally scattered, or emotionally charged.

Benefits

Alternate Nostril Breathing is known for its regulating effect on the nervous system. It can reduce stress and anxiety by lowering heart rate and encouraging calm, while also improving focus and mental alertness.

The alternating pattern of breath engages both sides of the brain, helping to improve coordination between logical and creative thinking.

Practicing this technique regularly can support emotional regulation, enhance sleep quality, and reduce mental fatigue. It’s particularly helpful before activities that require clear thinking, emotional steadiness, or a reset after overstimulation. Over time, it can also increase breath control and deepen awareness of how breathing patterns affect mood and energy.

History/Origin

Alternate Nostril Breathing originates from the ancient yogic system of pranayama—breath control techniques designed to influence physical, mental, and spiritual energy. In Sanskrit, “Nadi” refers to energy channels, and “Shodhana” means purification. This technique was traditionally used to clear energy blockages and prepare the practitioner for deeper states of meditation.

It has been practiced for thousands of years in Indian spiritual traditions and has since been adopted globally within yoga, wellness, and therapeutic settings. In recent decades, its effectiveness has been explored in scientific studies, with emerging evidence supporting its impact on stress reduction, attention control, and nervous system balance.