Lifestyle
Alternate nostril breathing (Nadi Shodhana)
A yoga pranayama technique: alternating the breath between the right nostril (activating) and the left (relaxing) using the finger. It balances the autonomic system and increases HRV.
Scientific evidence
Moderate
Sources
Our own summaries · Cited studies
Recommended dose and how to use
5–10 minutes in the morning or before meditating. Block the right nostril with the right thumb, inhale through the left; switch the block and exhale through the right; inhale right, block and exhale left. Repeat.
In practice
5–10 minutes in the morning or before meditating. Block the right nostril with the right thumb, inhale through the left; switch the block and exhale through the right; inhale right, block and exhale left. Repeat.
Precautions
Very safe. Do not practice during acute nasal congestion or sinusitis. In chronic rhinitis, adapt the duration.
Effect by goal · level of evidence
improves Moderate RCT (AA)
↑ HRV
Increases HF-HRV and decreases the LF/HF ratio, suggesting a more favorable sympathetic-parasympathetic balance.
View the study (RCT) →improves Low-moderate small RCTs (A)
Small-to-moderate effect
Reduces state anxiety and cortisol in stressed students and workers after 4–8 weeks of daily practice. Effect similar to other slow breathing.
improves (modest) Low-moderate RCT in students (AA)
Cognitive improvement
Improves sustained attention and working memory after 4 weeks of daily practice. Additive effect with meditation.
reduces (modest) Low-moderate RCT (AA)
−5 mmHg systolic
Regular practice lowers systolic blood pressure by ≈ −5 mmHg in mildly hypertensive people. Compatible with antihypertensive medication.
View the study (RCT) →Information, not medical advice. Scientific evidence reflects the quality of the studies.