Alternate Nostril Breathing: Calm Your Mind!

Are you feeling stressed or anxious? Are you looking for a simple and effective way to calm your mind and improve your overall well-being? Look no further than alternate nostril breathing! In this blog post, we will explore the benefits of alternate nostril breathing and provide step-by-step instructions on how to practice it at home. So, read on to learn more about this amazing breathing technique!

What is Alternate Nostril Breathing?

Alternate Nostril Breathing (or Nadi Shodhana Pranayama in Sanskrit) is a yogic breathing technique that balances the two hemispheres of the brain. It is practiced by inhaling through one nostril, then closing off that nostril and exhaling through the other. This alternation sequence is repeated several times. The purpose of this practice is to bring balance to the nervous system and to calm the mind.

The Different Types of Alternate Nostril Breathing

There are many different types of alternate nostril breathing, each with its own benefits.

Anuloma Viloma is a breathing exercise that practitioners believe can help cleanse the body and mind, enhance circulation, and increase energy levels.

Nadi Shodhana, or “channel purification” is another type of breathing technique that’s said to balance the left and right hemispheres of the brain.

Bhastrika breath, or “bellows breath” is a more vigorous form of alternate nostril breathing that’s said to increase energy and stamina.

How to Do Alternate Nostril Breathing

This sort of breathing is a great way to calm the mind and body. It is a simple yet effective breathing technique that can be done anywhere, anytime. Here’s how to do it:

1. Sit in a comfortable position with your spine straight.

2. Place your left hand on your left knee and your right hand in front of your nose.

3. Use your right thumb and index finger to gently close off your right nostril.

4. Inhale slowly and deeply through your left nostril.

5. Hold your breath for a moment, and then use your right ring finger to close off your left nostril while you release your right thumb from your right nostril. Exhale slowly and evenly through your right nostril.

6. Inhale again through your right nostril and then switch sides, closing off your right nostril with your thumb while you exhale through your left nostril.

alternate nostril breathing
Yoga Practice

Pros and Cons

There are many purported benefits of this breathing technique, including improved concentration and mental clarity, reduced stress and anxiety, increased energy and vitality, improved respiratory function, and even better sleep. Some studies have even shown that alternate nostril breathing can help to lower blood pressure.

Of course, as with anything, there are also some potential downsides to this practice. If done incorrectly, this sort of breathing technique can actually lead to dizziness or lightheadedness. It’s important to make sure that you are breathing slowly and deeply and that you are alternating nostrils correctly.

Additionally, some people may find the practice uncomfortable or difficult to do, especially if they are not used to it. It can also be difficult to maintain focus while performing this breathing technique, so it’s important to practice regularly to gain the most benefit from the exercise.

Finally, it’s important to remember that this sort of breathing should never be done during pregnancy or if you have respiratory problems.


Alternate nostril breathing is a simple and powerful practice. It can have great benefits for both your physical and mental health. It’s an easy way to relax, clear the mind, and help you center yourself in moments of stress or anxiety. Regular practice has the potential to reduce stress levels and improve overall well-being. So why not give it a try?

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