What is alternate nostril breathing?
Alternate nostril breathing, or nadi shodhana, is a classic yoga pranayama. You close one nostril at a time with your thumb and ring finger and swap sides as you go. The slow pace and the small hand movements make it very absorbing.
How to do it
- 1Rest your left hand in your lap. Bring your right thumb to your right nostril and your ring finger to your left.
- 2Close the right nostril and breathe in through the left for 4.
- 3Close the left, open the right, and breathe out through the right for 6.
- 4Breathe in through the right for 4.
- 5Close the right, open the left, and breathe out through the left for 6. That is one round.
Why it works
Small studies of alternate nostril breathing report lower heart rate and blood pressure and better attention after practice. Much of the benefit likely comes from the slow pace, but the technique makes that pace easy to keep.
Tips
- Touch the nostrils lightly. You only need to close them, not press.
- If your nose is blocked, use the coherent breathing pattern instead.