This staple pranayama technique helps balance two branches of the nervous system. (The right nostril is related to the activating sympathetic branch; the left is connected to the calming parasympathetic.) A systematic review published in 2017 found alternate-nostril breathing can lower blood pressure, improve lung function, and support memory and overall cognitive function.
How to:
1. Place the thumb of your right hand over your right nostril and your ring finger on your left nostril. Rest your forefinger and middle finger between your eyebrows.
2. Gently close the right nostril with your thumb and inhale slowly through your left nostril.
3. At the top of the breath, pause briefly, hold both nostrils closed, then lift your thumb to exhale through your right nostril.
4. At the natural conclusion of the exhale, hold both nostrils closed for a moment, then inhale through your right nostril.
5. Continue alternating breaths this way for five to 10 cycles.
More About Breathwork
People have used breathwork to promote healing for centuries. Discover why it works at “What Is Breathwork?,” from which this article was excerpted.
