Alternate Nostril Breathing Exercise

Learn. Alternate nostril breathing may enhance overall health and well-being. It has been shown to have a positive effect on mental health by reducing stress and anxiety. Alternate nostril breathing can increase breath awareness and have a beneficial effect on the nervous system. Alternate nostril breathing may help to relax your body and mind. These benefits, in turn, may help you to be more focused and aware.

You can use this breathing technique to help manage stressors in your daily life. You may also find that practicing alternate nostril breathing helps you to be more mindful of the present moment.

Change. To practice alternate nostril breathing, sit in a comfortable position with legs crossed. Place your left hand on your left knee and lift your right hand up toward your nose and begin. Be sure to focus on keeping your breath slow, smooth, and continuous. Focusing on your breath will help you to remember where you are in the cycle. You should be able to breathe easily throughout the practice.

• Exhale completely and then use the right thumb to close the right nostril.

• Inhale through left nostril and then close left nostril with your fingers.

• Open right nostril and exhale through this side.

• Inhale through the right nostril and then close this nostril.

• Open the left nostril and exhale through left side.

• This is one cycle.

Continue for up to 5 minutes and always complete the practice by finishing with an exhale on the left side.

Grow. Over time you will have developed healthy go to coping strategies like this one to help you process and experience difficult emotions like anxiety and stress.

Source: What Are the Benefits and Risks of Alternate Nostril Breathing?, Healthline