Alternate nostril breathing is a yogic breath control practice. In Sanskrit, it’s known as nadi shodhana pranayama. This translates as “subtle energy clearing breathing technique.” This type of breath work can be done as part of a yoga or meditation practice. Alternate nostril breathing can also be done as its own practice to help you quiet and still your mind.
What are the benefits of alternate nostril breathing?
Alternate nostril breathing may help to:
relax your body and mind
reduce anxiety
promote overall well-being
These benefits, in turn, may help you to be more focused and aware.
You can use this breathing technique to help manage stresses in your daily life. You may also find that practicing alternate nostril breathing helps you to be more mindful of the present moment.
1. Lowers stress and improves cardiovascular function
One of the main benefits of alternate nostril breathing is that it may lower stress. A 2013 study found that people who practiced alternate nostril breathing lowered their perceived stress levels.
These results were also shown in the group that practiced fast breathing techniques such as breath of fire.
In the same study, alternate nostril breathing was the only type of breath work that was found to have a positive effect on cardiovascular function. It was shown to significantly lower factors such as heart rate, respiratory rate, and blood pressure.
After 12 weeks of practice, the participants had improvement in heart rate, respiratory rate, and blood pressure. The participants were taught the practice for 30 minutes three times per week by a certified yoga instructor.
2. Improves lung function and respiratory endurance
Yogic breathing practices may improve lung function and respiratory endurance. A small 2017 study examined the effects of pranayama practice on the lung functions of competitive swimmers and found that it had a positive effect on respiratory endurance.
Improved respiratory endurance may also improve athletic performance.
The swimmers in the study did alternate nostril breathing in addition to two other breathing practices for 30 minutes, five days a week for one month. Larger, more in-depth studies are needed to expand upon these findings.
3. Lowers heart rate
Lowering your heart rate can help to promote cardiovascular health. According to a 2006 study, engaging in a slow yogic breath such as alternative nostril breathing may significantly decrease heart rate and average breathing rhythm.
Alternate nostril breathing may be a useful method to help you lower your heart rate in the moment, too.
Further research is needed to better understand the long-term effects on heart rates and breathing patterns.
4. Promotes well-being
Alternate nostril breathing may enhance overall health and well-being. It has also been shown to have a positive effect on mental health by reducing stress and anxiety.
Research from 2011 found that a six-week alternative nostril breathing program had a positive impact on physical and physiological fitness-based performance. The breathing technique was found to have a positive influence on blood pressure, heart rate, and vital capacity.
Furthermore, a 2018 review found that different types of yogic breathing have many positive benefits for your health, including improvements to neurocognitive, respiratory, and metabolic functions in healthy people.
Alternate nostril breathing was also found to increase breath awareness and have a beneficial effect on the nervous system.
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