Alternate nostril breathing is a yogic breath control practice. In Sanskrit, it’s known as nadi shodhana pranayama.
This type of exercise can be done as part of a yoga or meditation practice. Alternate nostril breathing can also be done as its own practice to help you quiet and still your mind.
Yogic breathing practices may improve lung function and respiratory endurance. This pranayama has an extremely good effect on swimmers and athletes.
Alternate nostril breathing may be a useful method to help you lower your heart rate in the moment.
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Alternate nostril breathing was also found to increase breath awareness and have a beneficial effect on the nervous system.
Talk to your doctor before starting the practice if you have a medical condition such as asthma, COPD, or any other lung or heart concern.
You can practice alternate nostril breathing on your own, but you may want to ask a yoga teacher to show you the practice in person so you can make sure you’re doing it correctly.
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 can do alternate nostril breathing at any time and place that feels most comfortable to you.