alternate nostril
A traditional nostril practice for balance and steady attention.
traditional name: nadi shodhana
A gentle nostril-breathing practice with equal inhale and exhale.
The hand position and alternating sides make the breath feel deliberate, steady, and attentive.
Nadi Shodhana is a classical pranayama practice often translated as channel-clearing or alternate nostril breathing.
Keep the breath natural. Skip nostril switching if you are congested or uncomfortable.
these notes summarize research related to controlled breathing. individual results vary, so keep the practice comfortable and stop if you feel unwell.
Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and meta-analysis
Slow breathing may support mental balance and focus
Consistent reduction in heart rate across studies
Enhanced heart rate variability and autonomic balance
Effective for stress management and emotional regulation