Destress with Alternate-Nostril Breathing
If there’s one thing life teaches us over the years, it’s that we can’t control the world around us—only how we respond to it. And when life feels overwhelming and stress begins to weigh you down, remember: you have the power to pause, breathe, and reset.
One of the simplest ways to manage stress is through alternate-nostril breathing, or nadi shodhana, an ancient yogic breathing technique. This gentle practice may help calm the nervous system, ease feelings of stress and anxiety, and restore a sense of balance—and it only takes a few minutes.
In yogic philosophy, the right nostril is associated with pingala, or the sun channel, traditionally linked to warm, active, masculine energy. The left nostril is associated with ida, or the moon channel, traditionally linked to cool, receptive, feminine energy. By alternating the breath between the two nostrils, nadi shodhana is traditionally believed to bring these opposing energies into balance.
Why Try Alternate-Nostril Breathing?
Stress affects more than just your mood. When it becomes chronic, it can affect sleep, immune function, cardiovascular health, and overall well-being. A few minutes of slow, focused breathing can give your mind and body space to regroup, recharge, and feel more centered.
Research on controlled breathing also suggests that slow breathing practices can influence the autonomic nervous system and support the body’s relaxation response.
I practice alternate-nostril breathing daily, and it has become a cornerstone of my self-care routine. It’s simple, completely natural, and can be done almost anywhere—at home, in the office, or while traveling.
Alternate-nostril breathing is a simple technique to calm the mind and ease stress.
How to Practice Alternate-Nostril Breathing
Find a comfortable seated position—either on a chair or on the floor. I like to sit on a cushion to elevate the hips and ease into the posture more comfortably.
Ready to begin?
Bring your right hand in front of your face.
Gently fold your pointer and middle fingers into your palm, leaving your thumb, ring, and pinky fingers extended.
Close your eyes and relax your gaze downward.
Take a few deep breaths to clear your airways and settle in.
Use your thumb to close your right nostril, and inhale through the left.
Close the left nostril with your ring finger, release your thumb, and exhale through the right.
Inhale through the right nostril, then close it with your thumb.
Release your ring finger and exhale through the left nostril.
This completes one full cycle. Continue alternating from side to side for 5 to 10 minutes, keeping the breath slow, smooth, and comfortable.
This practice isn’t about perfection—it’s about creating a moment of calm. Research suggests that controlled breathing practices, including alternate-nostril breathing, may support parasympathetic activity and help reduce stress and anxiety.
There’s no need to force or hold the breath. Simply breathe at a comfortable pace and allow your attention to follow the gentle rhythm of each inhale and exhale.
Try practicing for a few minutes each day for a month and notice how you feel. Sometimes, the simplest rituals can make the biggest difference.
Pair It with a Golden Latte
After this breathing practice, I like to start the day with a warm Golden Latte, infused with ingredients such as reishi, lion’s mane, and ashwagandha. It’s a comforting ritual that helps turn a few quiet minutes into an intentional moment of self-care.
Give alternate-nostril breathing a try—and let us know how it works for you!
