Holistic Living

De-Stress With Alternate Nostril Breathing

The ancient yogic breathing technique of alternate nostril breathing, aka “nadi shodhana” is a simple yet potent mindful breathing practice with many benefits for the mind and body. In the ancient language of Sanskrit, nadi means “channel” or “flow” and shodhana means “purification”, so nadi shodhana literally means clearing the channels of circulation. From the perspective of the yogic science, this exercise clears out stale energy throughout our body that can manifest as stress, restlessness, and drowsiness by balancing the two hemispheres of your brain. In modern terms, this practice helps reduce the input to the sympathetic (fight-or-flight) nervous system while enhancing parasympathetic (rest-and-relax) branches of the nervous system.

Alternate nostril breathing also brings awareness to our often neglected nasal passages. If when you try this exercise you have trouble breathing in or out through your nose, it’s time to clear that up quick! First, try blowing your nose, and if that doesn’t dislodge your congestion, I suggest trying a safe saline nasal spray to clear up environmental irritants and excess mucus. Blocked nasal passages prevent you from breathing through your built-in air filter, which leads to chronic inefficient chest breathing that will cause stress and less restful sleeping patterns. Just as you would periodically clean the air filter of your car or your vacuum cleaner, the same routine maintenance should be applied to your nose.


Top 3 benefits to alternate nostril breathing:

  1. It reduces stress and blood pressure by activating your parasympathetic (rest-and-relax) nervous system.
  2. It increases respiratory strength and endurance.
  3. It improves attention, coordination, and motor control.

How to practice:

Sit in a comfortable position. Take a few deep breaths to let your body settle, releasing any tension you feel on your exhale. Place your right index and middle finger in between your eyebrows. Gently place your thumb on your right nostril and your ring finger on your left nostril.

Softly close your right nostril with your thumb and inhale slowly and deeply without strain through the left nostril. Then, close your left nostril with your ring finger as you release the closure of your right. Exhale through your right nostril. Inhale through your right nostril.

Close your right nostril and release closure of your left. Exhale through your left nostril.

This completes one round, and I suggest you practice this for anywhere between 2-10 minutes.

Demonstration Video:

Neil Roberts

The author: Neil Roberts is a strength and movement coach, certified mobility specialist and corporate wellness consultant based in Brooklyn, NY. He has spent the last 12 years working as a personal trainer in the New York City area, and studies with leading experts in the field of exercise science.

Neil has worked with a wide variety of clients from athletes to senior citizens, from yogis to type A executives. In 2015, he opened Vajra Body Gym private training studio, where he continues to practice a holistic approach to mental and physical strength training. He teaches group fitness, functional mobility, and meditation classes in corporate environments throughout Manhattan.

TAKE HIS CLASS: Mobility for Meditators



1 responses on "De-Stress With Alternate Nostril Breathing"

  1. Thank you Neil! I was just sitting at my desk, working, feeling a bit overwhelmed and foggy. I took a 2 minute breathing break and I feel like i just spent an hour walking in the woods. Calm, clear and relaxed. 🙂

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Suggested Reading

Dudjom Rinpoche, The Nyingma School of Tibetan Buddhism, trans. and ed. by Gyurme Dorje and Matthew Kapstein (Boston: Wisdom Publications, 1991), vol. 1, pages 468–474.

Ngawang Zangpo, Guru Rinpoche: His Life and Times, Ithaca: Snow Lion, 2002.

Nyoshul Khenpo, A Marvelous Garland of Rare Gems: Biographies of Masters of Awareness in the Dzogchen Lineage, trans. Richard Barron (Junction City: Padma Publishing, 2005), pages 41–48.

Padmasambhava, Legend of the Great Stupa, Berkeley: Dharma Publishing, 1973

Padmasambhava & Jamgön Kongtrul, The Light of Wisdom, trans. by Erik Pema Kunsang (Boudhanath: Rangjung Yeshe Publications, 1986-1999), pages 43-47 & Appendix 5.

Taranatha, The Life of Padmasambhava, Shang Shung Edizioni, 2005

Tulku Thondup, Masters of Meditation and Miracles, Shambhala, 1996.

Yeshe Tsogyal, Life and Liberation of Padmasambhava, translated by Kenneth Douglas and Gwendolyn Bays (Emeryville: Dharma Publishing, 1978, republished 2008).

Yeshe Tsogyal, Lotus Born: The Life Story of Padmasambhava, Rangjung Yeshe Publications, 2004.

‘The Life of Guru Padmasambhava’ in A Great Treasure of Blessings, The Tertön Sogyal Trust, 2004.