Ancient alternate-nostril breathing can calm stress in minutes, experts say
Nadi Sodhana, an Ayurvedic breathing practice, uses alternating inhales and exhales through each nostril to activate the parasympathetic nervous system and reduce anxiety in short sessions.
A simple, ancient breathing technique known as alternate-nostril breathing or Nadi Sodhana can reduce stress in a matter of minutes by regulating the nervous system and bringing attention back to the present, a yoga teacher and wellness expert told The Post.
Marcela Christjansen, a teacher at Bay Club, said the practice extends inhales and exhales while alternately using each nostril, which she described as a way to balance energetic flow, increase focus and promote a parasympathetic response that makes people feel calmer. She recommended that beginners aim for two to three minutes of the exercise and said it can be done in many everyday situations except when operating a motor vehicle.
Nadi Sodhana, which translates loosely to "cleansing passage," is commonly taught in yoga and meditation traditions. Proponents say the pattern of inhaling and exhaling through one nostril at a time helps slow an overactive mind by bringing focused attention to the breath. Christjansen said that focusing on the breath and lengthening inhales and exhales "allows the mind to slow down, at times even to be more still," and that the technique "helps balance the nervous system and promotes a parasympathetic response that makes us feel calmer."
The exercise is performed using the right hand to control airflow through the nostrils. Christjansen described six straightforward steps: exhale fully through both nostrils, then place the right thumb gently on the right nostril to partially close it and inhale through the left for about 4 seconds; pause and hold for about 4 seconds; place the right ring finger over the left nostril, release the thumb and exhale through the right for about 4 seconds; inhale on the right for about 4 seconds and pause for 4 seconds; gently close the right nostril again with the thumb, release the ring finger and exhale through the left for about 4 seconds. The sequence is then repeated. She recommended soft pressure on the nostrils by the cartilage and advised beginners to practice for short intervals before extending the duration.
Christjansen said the breathing pattern can be effective before public speaking, during moments of fatigue, when feeling anxious, or anytime concentrating and calming down is required. She framed breath practices as a practical entry point to meditation and mindfulness, noting that asking the mind to be completely quiet is unrealistic but that breath-focused exercises allow people to "become aware" of wandering thoughts and choose to refocus on the present.
Research on paced breathing and diaphragmatic breathing has found physiological links between controlled breath patterns and reductions in heart rate and blood pressure, which are consistent with activation of the parasympathetic nervous system. Scientists caution, however, that while breathing techniques can provide rapid short-term relief from acute stress, they are one component of broader stress-management strategies and not a replacement for mental-health care when needed.
Christjansen emphasized accessibility, saying many people already practice moments of mindfulness without labeling them as such — "Every time we concentrate on something specific for any amount of time, or every time you feel you are ‘in the flow,’ or those few moments right after you wake up and before you get up, it can all be seen as a form of meditation and/or mindfulness." She said the more a person uses breathing exercises, the better they become at directing attention intentionally and reducing anxiety.
Christjansen advised caution in specific situations: do not practice alternate-nostril breathing while driving or operating machinery. Otherwise, she described the technique as suitable for daily use, recommending it as a brief morning or evening ritual or as a quick tool to regain composure during stressful moments.
Health professionals say controlled breathing is generally safe for most people, but those with respiratory conditions or cardiovascular issues should consult a clinician before beginning new breathwork routines. For many practitioners, Nadi Sodhana offers a short, structured way to slow breathing, focus attention and trigger physiological mechanisms associated with calmness.