The holiday season is over, and January is here. As we pack up decorations and get back to our routines, it’s common to feel a bit down. Instead of feeling rested, many of us hit a slump.
One technique I use to find calm and peace during this time is alternate nostril breathing. All you need is a comfy spot to sit and a few minutes to try it (video tutorial below).
What Are Post-Holiday Blues?
Post-holiday blues refer to those feelings of sadness, stress, or anxiety that often pop up after the holiday season. After all the excitement and festivities, going back to normal life can feel overwhelming. Research suggests that the sudden drop in adrenaline after the holidays can leave both your body and mind feeling out of sorts.
Even if your holiday didn’t live up to expectations, the shift back to routine can still feel jarring. For many, the holidays are the only extended break during the year, making the adjustment back to “normal” life seem more stressful than it truly is. Thankfully, these feelings are usually short-lived, and tools like alternate nostril breathing can help ease the transition.
What is Alternate Breath Breathing?
Alternate nostril breathing, or nadi shodhana pranayama (which means “subtle energy clearing breathing” in Sanskrit), is an easy yoga practice that helps calm the mind and body. This technique involves breathing through one nostril at a time to help balance energy and reduce stress. It’s been practiced for hundreds of years, with early mentions in yoga texts by Swami Swatmarama.
Science shows that our breathing patterns affect how we feel. When we’re stressed, our breathing becomes shallow and fast. Slowing it down and taking deep breaths can signal your body to relax, helping your mind feel calmer and more focused.
How to Practice Alternate Nostril Breathing
Before getting started with alternate nostril breathing, here are a few tips for setting up:
- Sit comfortably with your back straight. You can sit cross-legged, kneel, or use a chair. Close your eyes and relax your jaw.
- Take a few deep breaths to get started, inhaling and exhaling gently through your nose.
- Make a mudra (hand gesture) by folding your index and middle fingers into your palm. Use your thumb to close your right nostril and your ring finger to close your left nostril.
Step-by-Step Instructions:
- Sit up straight and exhale fully through both nostrils.
- Use your thumb to gently close your right nostril.
- Inhale deeply through your left nostril.
- Close your left nostril with your ring finger, then release your thumb to open your right nostril.
- Exhale slowly through your right nostril.
- Inhale deeply through your right nostril.
- Close your right nostril with your thumb, then release your ring finger to open your left nostril.
- Exhale fully through your left nostril to complete one round.
Repeat this for three to five rounds, or about two to three minutes. Once it feels natural, you can work up to five or even ten minutes.
Closing Out
Be patient with yourself as you learn. It’s okay if your mind wanders or you lose track—just pick up where you left off. No need to be perfect! Simply practicing this technique can help reduce stress and set you up for a balanced, refreshed start to the year.
While alternate nostril breathing is simple, a guided session can make it easier when you’re just starting out. Apps like Aura offer instructor-led sessions to help you along the way.
