Skip to content
Cart
    • Shop
    • All Products
    • Happy Skin by Lisa Curry
    • Bundles
  • Clinic
  • Articles
  • Recipes
    • Get Started
    • Take the Assessment
    • Get Started
    • Resources
    • Rewards
    • Podcasts
    • Our Groups
    • The Team
    • Support
    • Our Vision
  • My Account
    • Facebook
    • Twitter
    • Pinterest
    • Instagram
    • YouTube
    • RSS
Change your site location
Currently shipping from our AUS site
Australia Stay on the Australian & NZ site Australia Go to the USA & Canada site
Contact My Account Log in
  • Shop expand
    • All Products
      All Products
    • Happy Skin by Lisa Curry
      Happy Skin by Lisa Curry
      Happy Skin by Lisa Curry
    • Bundles
      Bundles
  • Clinic
  • Articles
  • Recipes
  • Get Started expand
    • Take the Assessment
    • Get Started
    • Resources
    • Rewards
    • Podcasts
    • Our Groups
    • The Team
    • Support
    • Our Vision
How to Do Alternate Nostril Breathing

How to Do Alternate Nostril Breathing

Alternate Nostril Breathing also known as Nadi Shodhana is a breathing exercise that assists with regulating the nervous system and to create balance between the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The practice involves breathing in an alternating pattern, closing one nostril to facilitate airflow through that nostril, then exhaling through the other. 

What are the benefits of Alternate Nostril Breathing?

When using the Alternate Nostril Breathing technique, one can bring balance to the autonomic nervous system by manipulating the nasal cycle. The nasal cycle is the alternating congestion and decongestion of the nostrils that naturally occurs in humans. It is controlled by the autonomic nervous system and is related to the activities we engage in throughout the day. In times when we are more active and the SNS is dominating, there will be less congestion of the right nostril. On the other hand, when we are resting, digesting, or restoring our energy, the PNS is the branch of the nervous system that is dominating and the left nostril will be more open. 

A well-regulated nervous system may involve feelings of calm and alertness and having the ability to think and communicate clearly and logically. It also helps one remain grounded and aware of the body and the breath. Having a well-regulated nervous system is also essential in maintaining a healthy sleep cycle.

What happens when the PNS or SNS is dominating?

When one is stuck in a sympathetic dominating state, there may be signs and symptoms of irritability, anxiety, restlessness, and aggression. An individual may also feel overwhelmed or find it difficult to control the emotions.  In comparison, being stuck in a parasympathetic dominating state can involve signs and symptoms of fatigue, helplessness, emotional dullness or numbing. An individual may also experience depressive feelings and dissociation. 

When using the Alternating Nostril Breathing technique, one can improve resilience and regulate the nervous system so that there is no dominating state. A well-regulated nervous system does not mean that we are constantly striving to be in a parasympathetic state. Rather, it means that we have the resilience to return to it after a stressful event, that it can regulate itself, and that neither sympathetic or parasympathetic state is dominating.

By breathing through the nostrils, the diaphragm is more engaged, meaning it will stimulate the vagus nerve and improve vagal tone. The vagus nerve is a main component of the PNS and tells the brain what is going on in the different organs of the body. Better vagal tone means the body is able to relax faster after a stressful episode while low vagal tone is associated with chronic inflammation and a range of diseases associated with undesirable blood sugar levels.

Studies also suggest that by controlling the breathing from one side, one can enhance activity of this side of the brain and boost cognitive function. The controlled breathing also helps to promote relaxation, break the cycle of stress and reduce levels of cortisol. Other studies have also shown that regular practice of Alternate Nostril Breathing is associated with decreased blood pressure and heart rates, as well as improved respiratory function. 

From an Eastern perspective, Alternate Nostril Breathing cleanses the energy channels (called Nadis) within our body. We have thousands of subtle energy channels which nourish every single part of our body. These energy channels can become blocked from living an unhealthy lifestyle, exposure to toxins, the inability to process emotions, digestive issues, inactivity, and poor circulation, to mention a few. 

By practicing Nadi Shodhan (Alternate Nostril Breathing), we begin to clear the energy channels to promote better circulation and allow energy to flow freely through the body. This may help to enhance healing of the tissues, balance the hemispheres of the brain, regulate the nervous system and improve overall well-being.

The practice of Alternate Nostril Breathing is a wonderful way to practice mindfulness meditation. By bringing focus on each breath, one can reach a meditative state, calm an overactive mind, and improve self-awareness.

How to practice Alternate Nostril Breathing

Alternate Nostril Breathing can be practiced any time of the day, preferable before meditation. Just follow these simple steps below:

  1. Sit in any comfortable position where your spine can lengthen.
  2. Relax the body and breathe naturally for a few moments, allowing your mind and body to settle in.
  3. Rest your left hand on your lap or knee and bring the index and middle finger of your right hand to the spot between your eyebrows.
  4. Close your eyes and begin by softly closing your right nostril using your right thumb. Inhale slowly, deeply and gently, without strain through your left nostril.
  5. Close your left nostril using your ring and little fingers and open your right nostril to exhale. Then, inhale through your right nostril and exhale through your left. This completes one round.
  6. Continue this breathing pattern for 6-10 rounds to then release the technique and breathe naturally for a few breaths. 

Summary

Alternate Nostril Breathing is a wonderful breathing technique which assists to regulate the nervous system, calm an overactive mind, and reduce stress. It’s a great tool you can use to help deal with the stressors of modern day living and improve your overall well being. 

REFERENCES

Garg, S., & Chandla, S. (2016). Effect of Nadi Shodhan Pranayama on Pulmonary Functions. International Journal of Health Sciences and Research, 6, 192-196.

Ghiya, Shreya. (2017). Alternate nostril breathing: a systematic review of clinical trials. International Journal of Research in Medical Sciences. 5. 3273.

Pendolino, A.L., Lund, V., Nardello, E., & Ottaviano, G. (2018). The nasal cycle: a comprehensive review. Rhinology Online, Vol 1: 67-76.

Tharion, Elizabeth & Samuel, Prasanna & Rajasegaran, Rajalakshmi & Ganesh, Gnanasenthil & Subramanian, Rajam. (2011). Influence of deep breathing exercise on spontaneous respiratory rate and heart rate variability: A randomised controlled trial in healthy subjects. Indian journal of physiology and pharmacology. 56. 80-7. 

 

Matilda Tilly Andersson

Tilly is a yoga teacher with a passion for sustainable health & wellness. She is an advocate of natural medicine, sustainable living and organic food production. With a background in health & fitness, and a BSc in Biomedicine Exercise, and multiple yoga studies, she guides others toward a healthier, more balanced life.

breathing Conditions meditation nervous system nose breathing stress
Featured Articles
  • The Optimal Skin Guide
    The Optimal Skin Guide
  • What is the Lymphatic System?
    What is the Lymphatic System?
  • What to Expect in an HHY Consultation
    What to Expect in an HHY Consultation
  • What happens when you take Happy Hormones?
    What happens when you take Happy Hormones?
  • How to Strengthen your Immunity Naturally
    How to Strengthen your Immunity Naturally
  • The Happy Hormones Cleansing Phase
    The Happy Hormones Cleansing Phase
Recent Articles
  • Endometriosis & Fertility
  • Grilled Spicy Grapefruit
  • Parmesan Asparagus Salad
  • Lentil Pesto Pasta Salad
  • What to Expect in a Lifestyle Consultation
  • Preconception Self-Care: How to Improve Fertility
  • Perimenopause and Menopause
  • Happy Collagen Rose Lemonade
  • Why Collagen is Essential for Bone & Joint Health
  • Watermelon Collagen Spritzer
  • 5 Skin Care Routine Steps to Aid Menopause Symptoms
  • Why You Need Collagen in Menopause
  • What are Collagen Peptides?
  • How Stress Affects Collagen Production
  • What Makes Happy Collagen So Special?
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
  • RSS

Related Articles

Mood Swings and Anxiety
Are You Practicing Mindlessness or Mindfulness at Work?
5 Health Benefits of Consistent Magnesium Intake

Recommended Products

Happy Healthy You  - Yoga Breathing Sequence
Yoga - Breathing Sequence
1 review
Regular price $5.95
Happy Hormones 450g
Happy Hormones 450g
873 reviews
Regular price $123.04
Happy Greens 500ml
Happy Greens 500ml
370 reviews
Regular price $29.95

Invalid password
Enter

Join our Newsletter

Sign up to receive the latest news, updates & special offers.

  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
  • RSS
Happy Shop
  • Happy Skin by Lisa Curry™
  • Happy Hormones
  • Happy Calm
  • Happy Collagen
  • Happy Liver
  • Happy Turmeric
  • Happy Greens
  • Happy Bladder
Happy You
  • Happy Weight
  • Happy Reset
  • Menopause
  • Bladder Bundle
  • Assessment
Happy Us
  • Contact
  • Clinic
  • Our Groups
  • Reviews
  • Shipping & Delivery
Happy Info
  • Podcasts
  • Resources
  • FAQs
  • Articles
  • Recipes
  • Affiliates

Always read the label. Follow the directions for use. If symptoms persist, talk to your healthcare professional.

© 2022 Happy Healthy You Design by Stead Lane
  • Privacy
  • Terms
  • Disclaimer
  • Refunds
  • Referral Terms
★ Reviews

Our Customer Reviews

10818 reviews
Write a review
94%
(10171)
3%
(343)
1%
(88)
1%
(57)
2%
(165)
S
Happy Healthy You
Shirley (Sydney, AU)
Happy Hormones

In 2020 I started loosing a lot of hair from my crown. It was so distressing to see almost half of my thickness disappear in the last 2years. Then I started taking happy hormones at the beginning of this year and my crown has grown hair as have the sides of my temples which were empty. To say I am happy is an understatement I am forever grateful to have come across this incredible product. View the pictures now and before shots. Thankyou Happy Hormones your product is exceptional!

User picture User picture
T
Happy Healthy You
T.M.M. (Christchurch, NZ)
Thank you

Thank you. I really notice the differenc. My moods are more balanced, the urgency and discomfort associated with the need to be has reduced. I will definitely be continuing thank you.

User picture
Reviewer avatar
Happy Healthy You
Kylie B. (Melbourne, AU)
Thank Goodness I Found You!

I’ve been having hot flushes for about 4 years or so but am still only peri menopausal. My flushes have pretty much stopped, I probably chose the wrong time of year to start taking these wonder capsules as now I’m feeling the cold here in Melbourne…this time last year I was still walking around in t-shirts and Havi’s! Another amazing benefit is that I was still taking the contraceptive pill to regulate and to prevent severe cramping not only during my cycle but also during ovulation. I decided to stop taking the pill to see if my cycle had stopped naturally as I turned 50 in January, it hasn’t, so the ovulation pain that came 2 weeks later was excruciating and I was effectively bed ridden for 5 days! I was DREADING my period! Whilst ovulating I had starting taking Happy Hormones and lo and behold, when the period arrived, NO PAIN!! I had told my Dr that I had planned on restarting the pill….no longer necessary! I’m so extremely grateful to have found HH and that I took the chance to try something natural…it’s been a complete game changer for me!

User picture
A
Happy Healthy You
A.R. (Brisbane, AU)
Some cant live withouts :)

Love these products but what I love more is the support and the groups! At least you find out that that weird sensation, or itch or weight gain or something is just not you alone! I take a few of the HH products and really like them all. HH, HL, HC, HG, GT...........lately been taking HC twice a day...I think its working ...my husband is still alive :)
Pis is me and the gand waiting on the HH order :) lol

User picture
S
Happy Healthy You
Stephanie (Cheviot, NZ)
Keep Calm and Carry On

Have been taking HH for about 5 years now and they truly work. The formula of HH is the best I have ever come across. I feel calmer taking them and they keep the hot flushes to either nothing or very mild. I take two capsules twice daily which seems to be the best maintenance dose. Go on try them, HH really work.

User picture
J
Happy Healthy You
Jodie L. (Brisbane, AU)
Amazing

I have been taking HH for over a year and each time i think I can go without them I notice such a decrease in energy and mood. They have made a significant difference to my life and mood. I am a shift worker and I highly recommend for any women peri menopausal and low energy levels.

User picture
S
Happy Healthy You
Sheena H.H. (Sydney, AU)
I wish I'd tried HH sooner.

100 Happy Hormone tablets later and WHAT a difference. I cant imagine not taking this little supplement of sanity every day. If you are tossing up needs v's wants .... HH are a need, do this for yourself. I wish I had've ordered sooner.

User picture
S
Happy Healthy You
Suzanne F.F. (Millendon, AU)
Happy Hormones is my life saver

I started going through peri menopause and am having a period every 3-5 months. My biggest symptom beside insomnia is hot flushes. I was having one every 10 minutes and I became a very horrible person as I just couldn't stand them. Enter Happy Hormones, I was having 2 morning and night and it wasn't doing anything and then someone on the FB page suggested 3 morning and night and for that I am forever grateful as now I am not grumpy all the time and the hot flushes are like maybe 5 a day now. I am sure my husband and kids thanks you more :)

User picture
A
Happy Healthy You
Angela B. (Perth, AU)
Mother's Little Helper

My great friend Lori Woodhouse recommended I take Happy Hormones almost four years ago. It is the only supplement I have really noticed a significant improvement in my well being. I haven't gone without it since! I went from struggling to cope with being a working mum to enjoying parenting, and being able to balance life. I returned to uni whilst still working, finished my degree, and accepted a new job which is interesting, family friendly and challenging. I don't believe I could have managed all that in the past 4 years without my daily dose of Happy Hormones, and of course the support of my wonderful friend Lori Woodhouse. Lori also landed her dream job in that time, which combines her skills as a Registered Nurse with a passion for health at Happy Healthy You! This is us at my 50th Birthday Lunch just four weeks ago!

User picture
D
Happy Healthy You
Denise B. (Melbourne, AU)
Thank goodness for your products

I use both Happy hormones and happy liver, although I am 68 I still get hot flushes, my recent blood test my liver is great
And I am very happy to say my hot flushes are gone Tks to your wonderful products, they travel all over Australia with me and I have spread the word about them. Tks sooooo much

User picture
123
Powered by Judge.me