Left Nostril Breathing: How to Calm Down, Reduce Stress, and Activate Relaxation

Which nostril do you breathe through to calm down?

To promote a calming effect and activate the parasympathetic nervous system, focus on breathing predominantly through your left nostril. This practice is associated with reducing heart rate, lowering blood pressure, and alleviating anxiety.

Understanding Nasal Breathing and Autonomic Balance

Our body's physiological responses are largely governed by the autonomic nervous system (ANS), which operates in two primary modes: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is responsible for our "fight or flight" response, preparing the body for action, while the PNS manages "rest and digest" functions, promoting relaxation and recovery.

Interestingly, our nasal passages are not always equally open. We experience a natural "nasal cycle" where one nostril becomes more dominant for breathing for a period (typically 1-4 hours) before switching. This cycle is influenced by the ANS itself, creating a bidirectional relationship where breathing patterns can also influence our nervous system state.

The Role of the Left Nostril in Calming

Scientific research and ancient yogic traditions both point to the left nostril's unique connection to calming effects.

• Left Nostril Breathing and the Parasympathetic Nervous System: When you breathe primarily through your left nostril, it is thought to stimulate the right hemisphere of the brain. The right brain hemisphere is more strongly associated with parasympathetic nervous system activity. This activation can lead to a cascade of physiological changes conducive to relaxation, including:
  • Reduced heart rate: The vagus nerve, a key component of the PNS, is stimulated, slowing cardiac activity.
  • Lowered blood pressure: Vasodilation can occur, easing the flow of blood.
  • Decreased anxiety and stress: The brain shifts away from a heightened alert state, promoting mental tranquility.
• Research and Traditional Practices: In yogic pranayama (breathing exercises), left nostril breathing is known as "Chandra Bhedana" (moon piercing breath), which is specifically prescribed for its cooling and calming properties. Studies have shown that practicing left nostril breathing can indeed lead to a decrease in sympathetic nervous system activity and an increase in parasympathetic activity, correlating with subjective feelings of calm and reduced stress markers.

The Role of the Right Nostril (and why it's different)

Conversely, breathing predominantly through the right nostril is associated with activating the sympathetic nervous system. In pranayama, this is called "Surya Bhedana" (sun piercing breath) and is used to increase energy, alertness, and stimulate metabolism. While beneficial for focus and invigorating the body, right nostril breathing is generally not the preferred method when the goal is to calm down or reduce anxiety.

How to Practice Left Nostril Breathing (Chandra Bhedana Pranayama)

To harness the calming power of left nostril breathing, follow these steps:

• Preparation: Find a comfortable seated position with a straight spine. You can sit on a cushion on the floor or in a chair. Relax your shoulders and jaw.
• Hand Position: Use your right hand (or left hand if more comfortable). Bring your index and middle fingers to rest between your eyebrows (or gently curl them into your palm). Use your thumb to close your right nostril and your ring finger to close your left nostril.
• The Technique:
  1. Gently close your right nostril with your right thumb.
  2. Inhale slowly and deeply through your left nostril. Feel your abdomen and chest expand.
  3. Once you've taken a full inhalation, release your thumb and close your left nostril with your right ring finger.
  4. Exhale slowly and completely through your right nostril.
  5. Repeat the cycle: Inhale through the left nostril, exhale through the right nostril. Do not inhale through the right nostril for this specific calming practice.
• Duration and Frequency: Begin by practicing for 5-10 rounds. As you become more comfortable, you can extend the duration to 5-10 minutes. This can be practiced daily, especially during stressful periods or before sleep.

Practical Applications and Considerations

Incorporating left nostril breathing into your routine can be a simple yet effective tool for managing stress and promoting relaxation.

• When to Use It:
  • When feeling anxious or stressed.
  • Before sleep to improve sleep onset and quality.
  • During a break at work to reset and refocus.
  • As part of a daily mindfulness or meditation practice.
• Who Can Benefit: Most individuals can benefit from this practice. It's particularly useful for those seeking non-pharmacological methods to manage mild anxiety or improve their overall sense of calm.
• Important Caveats: While beneficial, left nostril breathing is not a substitute for medical treatment for severe anxiety, panic disorders, or other mental health conditions. If you experience persistent or severe anxiety, consult a healthcare professional. Ensure your breathing feels natural and unforced; never strain or hold your breath uncomfortably.
• Integration with Other Practices: Combine this breathing technique with other calming activities like meditation, gentle stretching, or listening to soothing music for enhanced effects.

The Bottom Line

To foster a state of calm and activate your body's "rest and digest" system, focus on breathing through your left nostril. This simple yet powerful technique, rooted in both ancient wisdom and modern understanding of the nervous system, offers an accessible pathway to reduce stress and enhance your overall well-being. Regular practice can help you cultivate a more balanced and tranquil state of mind and body.