Did you know over 35 million Americans experience breathing challenges—and over 40 million struggle with stress, anxiety, and emotional overwhelm every day? One simple, time-tested technique can support physical, mental, and spiritual healing: Alternate Nostril Breathing, also known as Nadi Shodhana Pranayama.

This ancient meditation practice balances your energy field, clears emotional tension, and soothes your nervous system—all through the simple act of conscious breathing. Rooted in yogic tradition and now backed by science, Alternate Nostril Breathing is a powerful tool for both Energy Healing and Spiritual Healing.

What Is Alternate Nostril Breathing? How is it Spiritual Healing?

Alternate Nostril Breathing (ANB) involves breathing through one nostril at a time while using your fingers to gently block the opposite nostril in a specific sequence. This helps:

• Cleanse energy channels, especially the meridians and nadis
• Balance the nervous system
• Harmonize the brain hemispheres
• Promote inner peace and clarity

The Sanskrit term Nadi Shodhana means “cleansing of the energy channels,” which makes this breathing technique a perfect match for both Energy Healing and Spiritual Healing practices.

️Physical Health Benefits of Alternate Nostril Breathing Meditation

According to a 2017 review published by Medical News Today, regular practice of Alternate Nostril Breathing has significant physical health benefits:

• Improves breathing and oxygen intake
  ANB helps strengthen lung function, increases oxygenation, and improves respiratory efficiency.
• Reduces stress and anxiety
  By calming the nervous system, this technique lowers cortisol levels and helps you feel more at ease.
• Lowers blood pressure and heart rate
  A more relaxed state helps regulate your cardiovascular system.
• Enhances brain function
  Studies show that ANB improves memory, focus, and motor coordination by balancing both hemispheres of the brain.

‍♀️ Mental & Emotional Benefits

Alternate Nostril Breathing is not only a breathwork technique—it’s a deeply calming meditation that brings emotional and energetic alignment. According to Healthline and other sources, the mental and emotional benefits include:

• Activates the parasympathetic nervous system and vagus nerve
  This supports the “rest and digest” response, helping you feel centered and safe.
• Balances left and right brain activity
  This can improve emotional regulation, mental clarity, and decision-making.
• Decreases anxiety and fear
  ANB helps reset your stress response, calming the “fight-or-flight” reaction.
• Supports emotional integration
  By creating a sense of energetic balance, it encourages emotional stability and a deeper connection to your true self.

✨ Spiritual Healing and Energy Healing Benefits

Alternate Nostril Breathing is deeply rooted in Spiritual Healing and Energy Healing traditions. It works with subtle energy centers and meridians, clearing and harmonizing your inner energy flow.

• Cleanses the meridians and nadis (energy channels)
  Meridians and Nadis are energetic pathways that distribute life force energy (prana or chi) from the chakras throughout the body.
• Aligns the chakras and aura
  As you breathe through each nostril, you help balance the chakras and the flow of spiritual energy flow in your body and energy field.
• Increases spiritual awareness
  Practicing ANB regularly enhances intuition, deepens meditation, and connects you more fully to your Divine essence.
• Balances feminine and masculine energy
  The left nostril is associated with lunar, feminine energy, and the right nostril with solar, masculine energy. ANB brings harmony to these inner forces.

How to Practice Alternate Nostril Breathing Meditation

You can do this practice seated comfortably in a chair or on a meditation cushion. Here’s a simple step-by-step guide:

1. Settle In.

• Get comfortable in your favorite chair or place.
• Sit with a straight spine.
• Close your eyes and set an intention for your practice.

More at: Learn to Meditate: Guide for Meditation Beginners blog

2. Prepare

• Blow your nose if needed.
• Take a few deep cleansing breaths in and out through the nose.

3. Hand Position (Vishnu Mudra)

• Place your right hand in front of your face.
• Use your thumb to close your right nostril.
• Place your index and middle fingers gently between your eyebrows.
• Use your ring finger to close your left nostril when needed.

4. Breathing Sequence

• Close your right nostril with your thumb.
• Inhale slowly through the left nostril. 
• Exhale and inhale slowly through the left nostril.
• Close your left nostril with your ring finger.
• Exhale through the right nostril.
• Inhale and exhale through the right nostril.
• Close the right nostril, and inhale, exhale, and inhale through the left.

This completes one round. Continue this pattern for 5 to 15 minutes, always ending your final exhale on the left nostril.

5. Reflect

• Sit quietly for a moment and observe how you feel.
• Write down any insights or sensations in a meditation journal.

⏰ When to Practice for Maximum Benefit

You can practice this breathing meditation anytime, but some key moments include:

• First thing in the morning
  You naturally awaken in an alpha brain wave state—the ideal time for meditation and setting your energetic tone for the day.
• Before sleep
  ANB calms mental chatter, helps you unwind, and supports deep rest and spiritual healing overnight.
• Anytime you feel stressed or overwhelmed
  Just a few minutes of Alternate Nostril Breathing can help reset your nervous system.

⚠️ Is Alternate Nostril Breathing Safe?

Alternate Nostril Breathing is generally safe for most people and has even been shown to improve symptoms related to allergies and breathing challenges. However, if you have a medical condition or experience:

• Shortness of breath
• Dizziness or nausea
• Discomfort while breathing

…please stop the practice and consult with your doctor or healthcare provider.

Final Thoughts

Alternate Nostril Breathing is a simple yet powerful Energy Healing and Spiritual Healing tool you can use anytime, anywhere. Whether you’re seeking calm, clarity, or a deeper spiritual connection, this meditation offers healing benefits for the body, mind, and spirit.

Breathe deeply. Center your energy. And come home to yourself—one breath at a time.

About Wendy Wisner: Your Reiki Master Teacher & Intuitive Energy Healer

Wendy Wisner is an experienced Intuitive, Spiritual Healer, Usui Reiki Master Teacher and Jin Kei Do Reiki Master, and spiritual guide who has been helping people awaken, heal, and transform since 1998. She runs Radiant You, a holistic wellness center, that offers Reiki and other types of energy healing as well as Reiki Master, Intuitive Energy Healer, and Energy Clearing certification programs.

Wendy blends proven modern energy techniques with Divine insight to help you heal from trauma, release old patterns, and reconnect with your radiant self. Alongside Rodrigo Ortiz, who offers Reiki, Energy Clearing, and Intuitive Energy Healing in Spanish, Radiant You creates a safe, nurturing space for deep transformation.

With expertise in Reiki, Chakra Healing, Intuitive Energy Healing, Sound Healing, Energy Clearing, Psychic Spiritual Readings, Dowsing, and Access Bars, your choose your healing path to heal yourself and others.

All services complement allopathic medical and psychological care provided by traditional healthcare practitioners.

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