Like many of you, I’ve been feeling extra stress lately. Between navigating working from home, struggling with hypothyroidism, and living during a global pandemic, this summer has been tough.

Pandemic or not, stress will always be a part of life. We all need tools for managing it in a healthy way. One strategy for stress management I have turned to throughout the years is a type of yogic breathing (or pranayama) called Nadi Shodhana – Alternate Nostril Breath. It’s an easy technique that you can do anywhere to help calm your nervous system and get both sides of your brain “online” and working together.

I find it particularly helpful in calming myself when I’m experiencing anxiety – racing thoughts, fast heartbeat, or a pressure in my chest. It’s also my go-to when I’m struggling to fall asleep, before an interview or public speaking engagement, and before stressful events like doctor’s appointments.

In ancient times, yogis understood that breathing through the left or right nostril affects the body in different ways, and switching breathing between nostrils helps to regulate the central nervous system and bring a sense of balance to the body-mind. For example, the left side of the body is traditionally associated with a feminine, relaxed, and receptive state (think “yin”), and the right side of the body is associated with a masculine, action-oriented, energized state (think “yang”). We feel our best with both these aspects are in balance.

Today, science affirms their wisdom. Studies have shown that breathing through the left nostril decreases blood pressure; conversely, breathing through the right nostril increases blood pressure. (Keep in mind lowering blood pressure is not always the goal – increased blood pressure can temporarily help us when we are in a moment that necessitates action.) Other studies affirm that alternating the breath between nostrils helps people lower their blood pressure and perform better on tasks. In my experience, alternate nostril breathing helps me calm my physical symptoms of anxiety and feel mentally balanced.

Actually, alternate nostril breathing is the only reason I was able to sleep the night before my wedding! I was staying at The Sailmaker’s House in Portsmouth, NH. I had a lovely room all to myself. The inn is in the historic district of Portsmouth not far from South Church Unitarian Universalist Church. The historic church has a beautiful bell tower that unfortunately kept me up all night with its hourly ringing. I remember lying in bed and hearing the bell ring at midnight…one…two…three… I was desperate to fall asleep! I tried covering my ears with a pillow. I tried forcing myself to sleep with the sheer force of my will – no luck. Between the church bell and my pre-wedding jitters – it didn’t seem like I would get any rest. Then I remembered my alternate nostril breath!

After just a few minutes of breathing this way, I finally fell into a peaceful sleep. What a relief!

Wondering how to do it?

Sit in a comfortable position. (I recommend learning alternate nostril breath from a seated position. When you use this technique to help you fall asleep, lie on your right side or on your back.)

Let your left hand rest on your leg or in your lap. Bring your right hand to your nose, letting the pointer and middle finger rest between your eyes, or you can curl them inward and rest them on the tip of your nose – try both and decide what is more comfortable for you. Using the pad of your thumb, gently close the right nostril. Breathe in slowly through the left nostril, pause, and close the left nostril with your ring finger as you release your thumb from the right nostril. Breathe out slowly through the right nostril. Breathe in slowly through the right nostril, pause, and breathe out the left nostril as you release it and simultaneously cover the right nostril. Keep switching back and forth in this way for at least 6 rounds. You can continue as long as you feel it is helpful. Once you feel you’ve mastered this technique, you can even try alternating your breath between your nostrils without using your hand to help!

As with any yogic breathing, you should stop if you begin to feel lightheaded, nauseous, dizzy, or if you notice your heart rate increasing. Beginners should make their “pause” very brief (a second or less) as breath retention is something you should only practice under the supervision and guidance of a yoga teacher.

I hope you try out this breath technique – I know I need it right now myself! Bonus stress relief points if you have a partner who will make you laugh after you practice!

Have you tried alternate nostril breathing before? If not, are you planning on giving it a try? Let me know in the comments below!

My Number One Tip for Stress Relief - Alternate Nostril Breathing