Breathwork can feel intimidating if you’ve never tried it, especially if it’s part of a wider practice of meditation or long yoga flow. But, as my favorite yoga instructor, Sophie Drozd, says, “breath is a free resource” and I’ve discovered how powerful it can be at regulating emotions and managing overwhelm.
I first came to breathwork as a way to manage panic attacks. I learned how lengthening my exhalation can help counteract the fight or flight response that the body jumps into when you’re stressed or anxious.
Since then, I’ve dipped in and out with different breathwork techniques but not found one that’s really stuck. I’d often start a routine, forget to practice it or get distracted, and fall back into not practicing at all.
However, alternate nostril breathing has been a game-changer. It has an immediate effect—sometimes just as effective as some of my “in case of emergency” medications—so now I’ll spend just five minutes doing this breathwork practice when I’m overwhelmed, before I reach for my meds.
How to do alternate nostril breathing
My experience with alternate nostril breathing
It clears my mind
My panic attacks typically include spinning thoughts, tunnel vision and an inability to focus on anything other than the fear. Doing alternate nostril breathing creates a rhythm to focus on that breaks that cycle—without having to do any additional visualisation, movement or meditation.
Focusing on inhaling and exhaling from one nostril to the other pulls my attention away from the panic and allows me to return to it later with more calm and clarity.
I habit stack it with a shower
I quickly realized you cannot do this practice without blowing your nose first, but it’s easier after a shower once the steam has helped to clear congestion, so I habit stack it with alternate nostril breathing.
Now, I split my day into two: before my shower and after my shower. If something stressful has happened before, I reset my mind and body with my shower and five minutes of alternate nostril breathing before I continue with my day.
Daily practice has helped build my resilience
Setting time aside to do a few minutes of alternate nostril breathing daily—not just in times of need—has helped me feel calmer overall. The cumulative effect of these few moments of mindful breathing has made me more resilient to events that would otherwise have upset or panicked me.
Creating a clean, calming break in my day has allowed me to contain my stress and stop it from building up and spilling over.
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