Finding Balance Through Breath: The Calming Power of Alternate Nostril Breathing

In today’s fast-paced world, stress and overstimulation can leave our nervous system in a constant state of overdrive. One of the simplest, most accessible ways to restore calm is through the breath. A powerful yet gentle technique for calming the mind and body is alternate nostril breathing, also known in yoga as Nadi Shodhana Pranayama.

What Is Alternate Nostril Breathing?

Alternate nostril breathing is a mindful breathing practice where you inhale and exhale through one nostril at a time, using your fingers to gently close off one nostril while breathing through the other. The rhythm alternates, bringing balance to both sides of the body and brain.

It may seem simple, but this practice has been used for centuries in yogic traditions to cleanse energy channels, quiet the mind, and restore harmony to the nervous system.

How It Calms the Nervous System : Our nervous system has two main branches:

Sympathetic nervous system (fight-or-flight): Activates during stress, preparing us to respond to threats.

Parasympathetic nervous system (rest-and-digest): Restores calm, supports digestion, healing, and relaxation.

Chronic stress can keep us stuck in sympathetic mode, leading to tension, anxiety, poor sleep, and even physical health issues.

Alternate nostril breathing helps by:

1. Balancing the hemispheres of the brain: Right nostril breathing stimulates energy and alertness, while left nostril breathing activates relaxation. Alternating between the two helps harmonize both sides, creating mental clarity and calm.

2. Activating the parasympathetic nervous system: The slow, intentional rhythm of the breath naturally lowers heart rate, reduces blood pressure, and signals the body that it’s safe to relax.

3. Reducing anxiety and stress: Research shows that focused breathing patterns help regulate cortisol levels, improving resilience to daily stressors.

4. Improving focus and mental clarity: By centering attention on the breath, the mind becomes less scattered and more grounded.

How to Practice Alternate Nostril Breathing

You can practice this technique anywhere, anytime you need to reset.

1. Find a comfortable seat with your spine tall and shoulders relaxed.

2. Use your right hand: Place your thumb on your right nostril and your ring finger on your left nostril.

3. Begin:

Close the right nostril with your thumb and inhale slowly through the left nostril.

Close the left nostril with your ring finger, release the right nostril, and exhale through the right.

Inhale through the right nostril.

Close the right nostril, release the left nostril, and exhale through the left.

This completes one cycle.

4. Continue for 5–10 cycles, keeping the breath smooth and steady.

When to Use This Practice

• Before a stressful meeting or presentation

• At the end of a long workday to unwind

• Before bed to promote restful sleep

• As part of a meditation or yoga practice

• Anytime you feel overwhelmed, anxious, or scattered

  
  

Final Thoughts

Your breath is always with you—it’s a built-in tool to regulate your body and mind. Alternate nostril breathing is more than a calming practice; it’s a way to re-train your nervous system to shift out of stress mode and back into balance.

The next time you feel tension rising, pause and take a few minutes with this simple breath practice. You may be surprised by how quickly calm returns.