Alternate nostril breathing can lower stress, reduce anxiety, relax your body and mind, and promote overall well-being.
A 2018 study showed there are cardiovascular benefits of alternate breathing in a study done of 100 students. It also shows improvement to lung function and respiratory endurance in a small study done in 2017 on a group of swimmers. Furthermore, a 2020 study was done that found yogic breathing had a positive impact on female survivors of abuse. It shows that it promotes well-being. Another study done in 2018 found that it also helps metabolic function.
You can use these techniques daily as part of your yoga routine or meditation. This technique can help you manage stress in your daily life.
It is important to do self-care as well as eating nutritious meals to being the healthiest version of you.
How to do it
Focus on keeping your breath slow, smooth, and continuous.
- Sit comfortably (with legs crossed), place your index finger on your forehead, and relax.
- Close your right nostril with your thumb and inhale through the left.
- Switch nostrils using your ring finger and exhale through the right.
- Inhale right, switch, and exhale left.
- Repeat 9 times for a balanced and relaxed state.
Advanced Techniques: Hold your breath for 3-5 seconds as you switch nostrils. For energy, hold after inhaling. For calm, hold after exhaling.