Alternate nostril breathing — nadi shodhana — is a 3,000-year-old practice with surprisingly modern evidence. Trials show it lowers heart rate, reduces blood pressure acutely, and improves heart rate variability within a single session.
How to do nadi shodhana
- Sit upright. Rest the left hand on the knee.
- Use the right thumb to close the right nostril.
- Inhale slowly through the left nostril for 4 seconds.
- Close the left nostril with the ring finger, release the thumb.
- Exhale through the right nostril for 6 seconds.
- Inhale right for 4. Switch. Exhale left for 6.
- That is one round. Continue for 5–10 minutes.
Why it works
Each nostril preferentially activates a different hemisphere and a different branch of the autonomic system. Alternating evens out left-right cortical activity and slows respiration to a baroreflex-friendly rate.
Best times to practice
- Morning — gentle activation without caffeine jitter.
- Before focused work — improves sustained attention.
- After a stressful meeting — quick reset.
A common mistake
Forcing through a blocked nostril. If one side is congested, do 2 minutes of right-side-only slow breathing first, then begin.
Log your nadi shodhana sessions in Breathe On to watch your HRV trend respond.