After practicing box breathing for quite some time, I decided to explore another technique: Alternate Nostril Breathing (also known as Nadi Shodhana).
It wasn’t because box breathing stopped working, but because I became curious: How do different breathwork practices alter our state of mind during moments of anxiety?
If you’ve ever wondered the same, here is what the science says, how to practice it, and what happened when I tried it during a moment of distress.
What is Alternate Nostril Breathing?
As the name suggests, alternate nostril breathing involves isolating and breathing through one nostril at a time. Before looking at the step-by-step technique, let’s look at what research suggests.
Studies show that alternate nostril breathing can:
- Lower Stress & Anxiety: Research indicates that this practice shifts your autonomic nervous system away from the stress response and toward a calmer state.
- Improve Cardiovascular Function: Studies suggest it helps lower heart rate and blood pressure, supporting overall respiratory and cardiovascular performance.
Reading this scientific evidence gave me enough confidence to try it for myself.
How to Practice Alternate Nostril Breathing
The goal is to gently isolate each nostril, breathing in through one side and out through the other. Here is how to do it:
- Exhale Completely: Exhale gently through your mouth, making a soft “whooshing” sound.
- Position Your Hand: Bring your right hand up to your nose. Position your thumb over your right nostril and your index or ring finger over your left nostril.
- Inhale Left: Use your thumb to block your right nostril. Inhale slowly and deeply through your left nostril.
- Hold Briefly: Use your finger to block your left nostril so both nostrils are gently closed. Hold your breath for a beat or two.
- Exhale Right: Release your thumb to open your right nostril and exhale completely. Pause briefly at the bottom of the breath.
- Inhale Right: Keeping your left nostril closed, inhale deeply through your right nostril.
- Switch and Exhale Left: Block your right nostril again with your thumb, release your left nostril, and exhale through the left.
Summary: In through the left, out through the right. In through the right, out through the left.
Repeat this pattern for 5 to 10 rounds when starting out.
My Lived Experience: Before & After
During an anxiety episode, my mind races in every direction like a stray animal. Thoughts flow at an unimaginable speed, and my head feels like a pot of milk about to boil over on the stove. My breathing becomes erratic, trying to match the chaotic rhythm of my mind.
When I sat down to practice, my mind bombarded me with questions: How could breathing through my nose fix this? I felt almost no hope. But using a bit of quiet persistence based on the science I had read, I began.
The first 2 to 3 cycles felt like pushing a heavy boulder. Once I built momentum, staying focused became manageable.
Immediately after finishing, I noticed a slight shift. I felt a small gap in my anxiety—a short pause in the noise.
To someone who has never experienced anxiety, a brief pause might sound subtle. But to me, it brought noticeable relief. The sense of ease gave me confidence in the practice. It was no longer just something written in a study; it was something I experienced directly.
Building a Consistent Practice
Finding the right nervous system tool isn’t about finding a single solution for everything. It is about building a personal toolkit of reliable practices you can turn to when your mind feels overwhelmed. Alternate nostril breathing is simply one effective tool among many.
Over time, I’ve found that combining structured breathwork with regular daily habits creates a much more resilient nervous system.
Have you tried alternate nostril breathing during moments of stress? How did it feel for you? Share your experience in the comments below!
DISCLAIMER: This article reflects my personal experience with anxiety and the techniques that worked for me. Everyone’s experience with anxiety is unique, and what worked for me may not work for everyone. This content is not intended to replace professional medical advice, diagnosis, or treatment. If you are experiencing anxiety or other mental health challenges, please consult with a qualified healthcare provider. If you’re in crisis, please contact a crisis helpline or seek emergency medical help immediately.
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