Alternate Nostril Breathing (Nadi Shodhana) to improve mental Health.
- Stacy Hankey
- Jul 3
- 2 min read
Alternate Nostril Breathing (also called Nadi Shodhana) is a calming yogic breathing technique that balances the nervous system, reduces anxiety, and improves focus.
It involves inhaling through one nostril, exhaling through the other, and switching sides in a slow, rhythmic pattern.
🌬️ How to Practice Alternate Nostril Breathing
🧘♀️ Find a quiet, comfortable place to sit. Back straight, shoulders relaxed.
🖐 Hand Position:
Use your right hand (or left, if preferred):
Thumb – to close your right nostril
Ring finger – to close your left nostril
Index & middle fingers – rest gently on your forehead or fold down
🧘 Step-by-Step Instructions
Close your right nostril with your thumb
👉 Inhale slowly through your left nostril
Close your left nostril with your ring finger
👉 Release your right nostril and exhale through the right
Inhale through the right nostril
Close the right, open the left, exhale through the left
🌀 That’s one full round. Repeat for 5–10 rounds (about 3–5 minutes).
🌟 Why It Helps: The Science + Benefits
✅ Reduces anxiety & stress It calms the sympathetic (“fight-or-flight”) nervous system and activates the parasympathetic (“rest-and-digest”) response.
✅ Balances brain hemispheres Traditionally believed to harmonize the left (logical) and right (creative) sides of the brain.
✅ Improves focus & clarity Brings mental stillness and present-moment awareness.
✅ Lowers heart rate & blood pressure
Through controlled, paced breathing.
✅ Promotes emotional regulation
Useful before sleep, during panic, or when emotionally overwhelmed.
🕒 When to Use It:
Before a stressful event
At the start or end of your day
Before meditation
To fall asleep or calm down after conflict
During a therapy or grounding session
⚠️ Gentle Reminders:
Go slow — never force your breath
If dizzy, pause and breathe normally
Skip if congested or if nostrils are blocked
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