Alternate Nostril
A yogic balancing technique (Nadi Shodhana). Breathe through one nostril at a time to calm the mind and balance the nervous system.
Inhale left 4s → Hold 4s → Exhale right 4s → Inhale right 4s → Hold 4s → Exhale left 4s
Press Space to start/stop, Esc to reset
Why it works
The Science of Alternate Nostril Breathing
Alternate nostril breathing (Nadi Shodhana) balances activity between the left and right hemispheres of the brain. Research shows that breathing through the left nostril activates the parasympathetic (calming) nervous system, while the right nostril activates the sympathetic (alerting) system.
By alternating, you create a balanced state that reduces anxiety while maintaining alertness. Studies have found this technique significantly lowers heart rate, blood pressure, and perceived stress after just 15 minutes of practice.
The brief breath holds between sides increase CO&sub2; tolerance and improve vagal tone — your nervous system’s ability to switch smoothly between alert and relaxed states. Regular practitioners show improved heart rate variability, a key biomarker of resilience.
Research: Telles et al. (2013), Indian Journal of Physiology and Pharmacology; Ghiya & Lee (2012), Medical Science Monitor; Sinha et al. (2013), Nepal Medical College Journal