1. Home

  2. Habit Directory

  3. Alternate Nostril Breathing
Alternate Nostril Breathing

Alternate Nostril Breathing

Discover More Habits
Alternate Nostril Breathing infographic
Pencil icon

Definition

Alternate nostril breathing is a yogic technique which aims at balancing the autonomic nervous system [1]. It is also a perfect preparation for meditation and more intensive breathing techniques.

Question mark icon

How to Do It

  1. Sit with your back straight and close your right nostril with your right thumb.
  2. Inhale slowly and deeply through your left nostril. 
  3. Next, close your left nostril with your right ring and little fingers and exhale slowly and completely through your right nostril. 
  4. Then, keeping the left nostril closed, inhale right. 
  5. Finally, close your right nostril and exhale left. 
  6. Repeat two more times.
Finger up icon

Benefits

  • May Improve cardiac function
  • May Improve memory
  • May Enhance attention
  • May Reduce stress/anxiety
  • May Slow aging
Clock icon

Time Commitment

Only 5 minutes per day. 

Gear icon

Why it works

Alternate nostril breathing balances the sympathetic and parasympathetic tone in the autonomic nervous system. Bodily systems that we can usually not control voluntarily can be improved by doing this technique.

Calendar icon

Suggested Frequency

Daily

Article icon

Supporting Studies and Articles

  1. Ghiya, S. (2017). Alternate nostril breathing: A systematic review of clinical trials. International Journal of Research in Medical Sciences, 5(8), 3273. https://doi.org/10.18203/2320-6012.ijrms20173523
Warning icon

Side Effects

None

Gear icon

Required Equipment

None

Finger up icon

Gurus/Celebrities/Doing it

Hillary Clinton

Gear icon

Related Products

No products needed

Clock icon

Suggested Time of Day

In the morning, on an empty stomach.

Notes icon

Notes

Alternate nostril breathing is a great technique to be done before or after your yoga sessions. 

Category icon

Category

 Mood  Stress  Health  AntiAging  Fitness  Productivity  Focus  Memory
Discover More Habits

More Habits

Rate Habit

Alternate Nostril Breathing

Contact us

 

 

 

 

Thank you

Thank you for your message. It has been sent.

Close