Alternate Nostril Breathing
Find your balance, one breath at a time.
What is alternate nostril breathing?
Alternate nostril breathing, also known as Nadi Shodhana Pranayama in yoga and Ayurveda, is a simple and calming breathing practice. It involves breathing through one nostril at a time, which helps to balance your mind and emotions.
This technique helps activate the parasympathetic nervous system, the "rest and restore" state, which can help lower stress hormones, slow the heart rate and improve focus. In Ayurveda, it's believed to cleanse the subtle energy channels (nadis) in the body and harmonise the left and right sides of the brain, our logical and emotional selves.
Why it’s great for pregnancy
✔ Encourages a steady, calm breath pattern
✔ Reduces stress, anxiety, and mental overwhelm
✔ Helps improve focus and sleep
✔ Can support digestion by calming the nervous system
✔ Offers a moment of mindfulness, especially when everything feels loud or fast
✔ Safe, gentle, and soothing for all trimesters
This practice is also energising without being stimulating, perfect for times when you're exhausted but wired, or when you're trying to get back to sleep after a 3 am wake-up.
How to practice alternate nostril breathing
Take it slow and keep the breath light and easy. You don’t need to strain or force anything, just focus on the gentle rhythm.
Sit comfortably:
Sit cross-legged on a cushion or in a chair with your spine straight and shoulders relaxed.
Rest your left hand on your lap or knee
Position your right hand:
Fold your index and middle fingers into your palm.
You’ll be using your thumb to close your right nostril.
You’ll be using your ring finger to close your left nostril.
Begin the cycle:
Exhale fully through both nostrils first.
Close right nostril, inhale slowly through the left nostril.
Close left nostril, exhale through the right nostril.
Inhale through the right nostril.
Close right nostril, exhale through the left nostril.
This completes 1 round.
Repeat:
Continue for 5–10 rounds, maintaining smooth, even breaths.
Always end by exhaling on the left side (to harmonise energy).
Pregnancy tips
In the first trimester, use this practice to reduce anxiety, settle your stomach, or fall asleep.
Avoid breath-holding unless you're experienced with this technique and feel completely comfortable. In pregnancy, it's best to keep the breath flowing naturally.
If switching fingers feels awkward or tiring, you can simply breathe in through one nostril and out through the other, without switching constantly. Even a simplified version is beneficial.