alternatenostril

alternatenostril, or alternate nostril breathing, is a pranayama practice in yoga. Also known by its Sanskrit name nadi shodhana (and in some traditions as anulom vilom), the technique involves breathing through alternating nostrils in a deliberate pattern with breath control aimed at balancing the body's energy channels and autonomic function.

Method: Sit with a straight spine. Use the right hand in Vishnu mudra: fold the index and middle fingers toward the palm; the thumb closes the right nostril while the ring finger closes the left. Begin with an exhale. Inhale through the left nostril, close it; exhale through the right. Inhale through the right, close it; exhale through the left. This completes one round. Many practitioners opt for equal inhalation and exhalation counts, such as four counts per phase. Practice at a comfortable pace.

Effects and benefits: Anecdotally and in some studies, alternat e nostril breathing is said to calm the nervous system, reduce stress, and improve focus and mood. Some small trials report changes in heart rate variability and autonomic balance, but findings are not conclusive. It is often used as a preparatory exercise for meditation or as a short breathing practice within a broader yoga routine.

Safety and considerations: Avoid if experiencing a nasal blockage or significant congestion; do not force breathing. Discontinue if dizziness, headaches, or chest discomfort occurs. As with any yoga practice, individuals with cardiovascular conditions, high or low blood pressure, or pregnancy should consult a health professional before starting.

History and usage: Nadi shodhana appears in classical yoga literature and is commonly taught in modern yoga classes as a foundational pranayama. It is also referred to as anulom vilom in various traditions.