Benefits of Alternate Nostril Breathing
This ancient pranayama technique balances the left and right hemispheres of the brain while harmonizing your nervous system for enhanced well-being.
Balances left and right brain hemispheres
Calms the nervous system naturally
Improves focus and concentration
Reduces anxiety and mental restlessness
Enhances overall sense of balance and harmony
Practice Tips for Success
Master this traditional yogic breathing technique with proper hand positioning and mindful awareness.
Use Vishnu Mudra hand position (thumb and ring finger)
Sit tall with spine straight and shoulders relaxed
Breathe gently - don't force or strain
Practice consistently for best results
Start with shorter sessions and gradually increase
Key studies we rely on
Concise, evidence-based references.
Immediate effect of nostril breathing on memory and attention in healthy volunteers
Joshi et al., 2006 · Indian Journal of Physiology and Pharmacology · RCT
Alternate nostril breathing significantly improved spatial memory scores and attention span compared to normal breathing in healthy volunteers.
Sacchet et al., 2020 · Frontiers in Human Neuroscience · Study
Nostril-specific breathing patterns showed distinct effects on brain activity, supporting the traditional understanding of nostril breathing techniques.
Acute effects of pranayamic breathing techniques on anxiety and autonomic activity
Sharma et al., 2017 · Journal of Alternative and Complementary Medicine · RCT
Pranayamic breathing including alternate nostril breathing significantly reduced anxiety levels and improved autonomic nervous system balance.
The Science of Enlightenment: How Meditation Changes Your Brain
Goyal et al., 2014 · JAMA Internal Medicine · Meta-analysis
Meditation practices including pranayama showed moderate evidence for reducing anxiety and may improve attention and mindfulness.
Frequently asked questions
Which nostril should I start with?
Traditionally, you start by closing the right nostril and inhaling through the left. However, some variations begin with the right nostril. The timer will guide you through the correct sequence.
What if I can't breathe through one nostril?
This is common due to natural nasal cycles or congestion. You can still practice by gently placing your finger near the nostril without completely blocking it, or practice when your nasal passages are clearer.
How should I position my fingers?
Use your right thumb to close the right nostril and your ring finger to close the left nostril. Rest your index and middle fingers on your forehead. This is called Vishnu Mudra.
Can I practice this if I have breathing difficulties?
If you have any respiratory conditions, consult your healthcare provider first. This technique involves nostril breathing which may not be suitable for everyone with breathing difficulties.