Alternate Nostril Breathing (Nadi Shodhana)
Alternate Nostril Breathing (Nadi Shodhana) is a breathwork practice centered on alternating nostril breathing. Research has explored possible effects on cardiovascular and autonomic measures, breathing patterns, and cognitive function, rather than establishing it as a treatment for a specific condition.
Alternate Nostril Breathing is a breathwork practice that alternates between the nostrils.
Part of Breathwork
Overview
Alternate Nostril Breathing (Nadi Shodhana) is a breathwork practice centered on alternating nostril breathing. Research has explored possible effects on cardiovascular and autonomic measures, breathing patterns, and cognitive function, rather than establishing it as a treatment for a specific condition. The overall picture is not settled: research spans several areas and includes review-level analysis, but most findings do not rest on the strongest evidence. Firm conclusions about benefits therefore remain limited.
Some research: 52 studies. Last checked Oct 9, 2026.
- 25
- human evidence
- 6
- eligible
- 2
- unclassified
- 2
- animal / null result
Best-evidenced uses
- Blood Pressure SupportMedium · RCT
- Resting Heart Rate ImprovementMedium · Clinical
- Anxiety ReductionMedium · Clinical
2 of 3 flagged interactions are serious or life-threatening·5 variations documented
- 52
- Studies
Evidence checked Oct 9, 2026 · newest study 2026
The text on this page was written before the latest evidence check. The tables and numbers are up to date.
- B
- 2
- C
- 49
- D
- 1
291 community reports across 4 platforms
Coverage
- Effects
- 27
- Helps with
- 8
- Side effects
- 3
- Interactions
- 21 2 high-risk
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
Interacts with some medications and supplements — worth checking before combining.See interactions
These are research findings, not promises. A practice does not replace medical treatment.
What does research say?
What studies found for each claimed effect, best evidence first.
27 claims:9 some evidence1 mixed15 not enough evidence1 personal stories only1 no benefit found
Blood Pressure SupportBreathwork in general: Medium · 11 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 17 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it ran as little as 0.7 weeks, typically 4.
Open the Blood Pressure Support pageCompare with Breathwork in general →Resting Heart Rate ImprovementBreathwork in general: Medium · 3 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 7 studies with a clear result found a benefit. Strongest study: a randomized controlled trial. Trials that found it ran as little as 0.7 weeks, typically 4.
Open the Resting Heart Rate Improvement pageCompare with Breathwork in general →Anxiety ReductionBreathwork in general: Medium · 23 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
7 of 9 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial. Trials that found it typically ran 4 weeks.
Findings are mixed: a 2013 randomized trial of 96 participants reported improved anxiety scores, while a 2025 randomized trial of 68 found a non-significant decrease in anxiety scores after follow-up, both within the test group and compared with the control group.
Open the Anxiety Reduction pageCompare with Breathwork in general →Cognitive Function ImprovementBreathwork in general: Medium · 4 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial. A trial found it after a single session.
A 2019 randomized trial of 50 participants found that errors on a shape and size discrimination task fell by -33.1% after an Alternate Nostril Breathing session. A 2025 randomized trial also reported improved cognition in the test group.
Open the Cognitive Function Improvement pageCompare with Breathwork in general →Reaction Speed IncreaseBreathwork in general: Medium · 3 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial. A trial found it after a single session.
Open the Reaction Speed Increase pageCompare with Breathwork in general →Cardiovascular Health SupportBreathwork in general: Medium · 5 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2024 randomized trial of 100 participants reported reductions in heart rate, systolic and diastolic blood pressure, mean arterial pressure, and rate pressure product after the intervention.
Open the Cardiovascular Health Support pageCompare with Breathwork in general →Stress Resilience ImprovementBreathwork in general: Medium · 12 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial. A trial found it after a single session. Trials that found it ran as little as 8 weeks, typically 10.
A 2025 randomized trial of 86 people with Parkinson's disease reported decreases in depression, anxiety, stress, and negative affect in the test group compared with the control group. A separate 2024 trial assessed psychological stress and concluded that its breathing module may help curtail stress and improve well-being.
Open the Stress Resilience Improvement pageCompare with Breathwork in general →Mood ImprovementBreathwork in general: Medium · 16 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2025 randomized trial reported improved positive affect after 12 weeks in people with Parkinson's disease in the test group compared with the control group.
Open the Mood Improvement pageCompare with Breathwork in general →
Only reported by users, not studied: Present Moment Awareness, Biorhythm Regulation, Emotional Regulation Improvement, Physical Energy Increase, Sleep Onset Improvement, and Interoception Improvement.
What to expect
Some findings, including changes in blood pressure, heart rate variability, and cognitive function, were reported after a single session. Across trials, blood pressure and resting heart rate findings were also measured at the end of programmes lasting 0.7 to 4 weeks; anxiety findings were measured after 4 weeks. Heart rate variability and stress-resilience findings were measured after programmes lasting 6–9 weeks and 8–10 weeks, respectively. These are trial timelines, not guaranteed onset times.
Also studied in people with 8 health conditions
How strong the evidence is in each group. This is research, not a treatment recommendation.
Hypertension (High Blood Pressure)Breathwork in general: Medium · 8 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 9 studies with a clear result found a benefit.
A meta-analysis of 15 randomized trials found that breathing exercises reduced SBP by −7.06 mmHg and DBP by −3.43 mmHg in hypertensive adults. A systematic review of 15 studies found improvements in blood pressure, lipid profiles, and inflammatory markers among hypertensive patients practicing yoga.
Open the Hypertension (High Blood Pressure) pageCompare with Breathwork in general →GlaucomaBreathwork in general: 1 trialNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none.
A trial in 60 people with glaucoma found that the Alternate Nostril Breathing exercise group had improved IOP and glaucoma-related quality of life.
Open the Glaucoma pageCompare with Breathwork in general →Kidney Disease (General)Not enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A randomized controlled trial involving 69 patients undergoing hemodialysis reported that breathing exercises reduced pain and improved sleep and symptoms in this group.
Open the Kidney Disease (General) pageMigraineBreathwork in general: 1 trialNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
An RCT in 86 people with migraine found that Alternate Nostril Breathing reduced migraine frequency and MIDAS scores compared with usual care.
Open the Migraine pageCompare with Breathwork in general →Parkinson's DiseaseBreathwork in general: 2 trialsNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A randomized controlled trial involving 86 people with Parkinson's disease found improvements in cardiac autonomic balance, cognition, psychological status, and quality of life when the practice was used as an adjunctive therapy.
Open the Parkinson's Disease pageCompare with Breathwork in general →Pleural EffusionNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A quasi-experimental study examined alternate nostril breathing after fluid aspiration in 10 patients with pleural effusion, using lung re-expansion as the measured outcome.
Open the Pleural Effusion pageInsomniaNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Integrative protocols recommend the practice as a non-pharmacological approach to insomnia, with the rationale that it promotes parasympathetic activation and reduces pre-sleep arousal.
Open the Insomnia pageMyopia ProgressionNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit.
A randomized controlled trial involving 60 people found that 3 months of yoga therapy did not reduce changes in visual acuity or clinical refraction; only associated symptoms improved.
Open the Myopia Progression page
Studied only as breathwork in general, not tested in alternate nostril breathing (nadi shodhana) yet
These results come from studies of breathwork as a whole. No study of alternate nostril breathing (nadi shodhana) has looked at them yet.
COPD (Chronic Obstructive Pulmonary Disease) (Medium · 19 trials) · Physical Endurance Increase (Medium · 14 trials) · Fatigue Reduction (Medium · 8 trials) · Lung Cancer (High · 8 trials) · Anxiety Disorder (General) (Medium · 7 trials) · Oxygen Utilization Improvement (Medium · 6 trials) · and 13 more
Before you try it
What studies and reports say about side effects and who it may not suit.
- Side effects
With weak evidence: Fainting (Syncope), Dizziness, and Hyperventilation.
- May not suit you if you have
- Hypotension (Low Blood Pressure), Recent Stroke, and Pheochromocytoma
- Some trials left out people with
- Hypertension (High Blood Pressure), Asthma, Heart Disease (General), Obesity, and 1 more
- Serious interactions with
- Decongestants and Yohimbine
- Reported by users
- Anxiety Increase (6 posts), Insomnia, Paresthesia (Tingling/Numbness), Rhinitis (Runny Nose), and 1 more
- Also listed for breathwork in general (written by our reviewers)
- Aortic Aneurysm · Epilepsy · Bipolar Mania · Psychosis · Unstable Heart Disease (Unstable Angina / Decompensated Heart Failure)Precautions from the Breathwork page. They are for breathwork as a whole and may not all fit alternate nostril breathing (nadi shodhana).
General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.
How people do it
A gentle start, then what the studies used.
- Start with
- 5 minutes, every other day (Basic Alternate Nostril Breathing)A gentle start based on the easiest variation, not on a study.
- Build up to
- 15 minutes, 7 times a week, low intensity (what the studies used)
- What the studies ran
- 105 minutes a week for 5 weeks
The expert view shows every study, dose protocol and source.
Effects
27 listedStart here
Most likely to help, from the evidence we have
- →Blood Pressure SupportCertaintyMediumSourceRCTlong-term16 cited studies · 1 other source
A 2024 meta-analysis of randomized trials, covering 525 people in its systolic blood pressure analysis, found that Alternate Nostril Breathing lowered systolic blood pressure by MD -7.16 mmHg [-7.86, -6.45] compared with no intervention or placebo.
What the sources found
17 positive · 0 neutral · 0 negativeconfidence 57/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from High to Medium after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Diabetes Type2
- Glaucoma
- Hypertension (High Blood Pressure)
- Hypothyroidism
- Shift Work Disorder
Where the evidence comes from
- Article16
- Expert opinion1
Protocol behind this outcome
11 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 4 repeated-course and 7 single-session protocols
What worked in trials9 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 10 min 12 min How often 7×/week Per week 70 min 105 min Timing
A trial found it after a single session
Trials that found it ran as little as 0.7 weeks, typically 4
Open Blood Pressure SupportShow studies (17)
Meta-analysisBpositiven=137755% confidence2024ANB was better in reducing SBP than that of the control group (nonintervention or placebo) (mean difference [MD]: -7.16, 95% confidence interval [CI]: -7.86 to -6.45, I2: 93%).
MD -7.16 [-7.86, -6.45]Weak journalPooled RCTsStudies disagree (I² 93%)Main outcomeOpen-labelSham comparisonRCTCpositiven=17075% confidence2019There was a marked reduction in the systolic BP after the continuous 5-days alternate nostril breathing exercise in the study group. P < 0.0001 indicated that the difference in systolic BP pre- and post-assessment on the 1st day and 5th day was statistically significant.
MD -46.22Large effectMain outcomeOpen-labelInactive controlRCTCpositiven=13260% confidence2024SBP decreased with very high statistical significance in ANB when compared to the SAV group [Figure 1]
MD -12.2 [-21, -3.35]Large effectWeak journalMain outcomeOpen-labelRCTCpositiven=10060% confidence2023There was a significant decrease in SBP (p = 0.01) and DBP (p = 0.02).
MD -2.8Small effectMain outcomeOpen-labelAllocation not hiddenCompleters onlyBorderline p-valueRCTCpositiven=10055% confidence2024AVPHFN intervention resulted in a significant reduction in cardiovascular parameters heart rate, systolic blood pressure, diastolic blood pressure, mean arterial pressure and rate pressure product (p
Open-labelInactive control+11 more in SourcesRCTCpositiven=10055% confidence2020The mean value pulse and BP were significantly (p < 0.001) changed after breathing exercise, compared to the values before the breathing exercise.
Main outcomeNo control group - →Resting Heart Rate ImprovementCertaintyMediumSourceClinical7 cited studies · 1 other source
An RCT of 170 participants found a mean heart-rate change of MD -1.37 bpm after breathing practice. A separate RCT also reported changes in pulse and blood pressure, but did not give their size here.
What the sources found
8 positive · 0 neutral · 0 negativeconfidence 53/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Diabetes Type2
- Hypertension (High Blood Pressure)
- Hypothyroidism
Where the evidence comes from
- Article7
- Community reports1
Protocol behind this outcome
2 protocolsMeasuredWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Single sessions · 0 repeated-course and 2 single-session protocols
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 10 min How often 7×/week 10.5×/week Per week 70 min 105 min Timing
Trials that found it ran as little as 0.7 weeks, typically 4
Open Resting Heart Rate ImprovementShow studies (8)
RCTCpositiven=17075% confidence2019P < 0.0001 indicated that the difference in heart rate pre- and post–assessment on the 1st day and 5th day was statistically significant.
MD -1.37Main outcomeOpen-labelInactive controlRCTCpositiven=10055% confidence2020The mean value pulse and BP were significantly (p < 0.001) changed after breathing exercise, compared to the values before the breathing exercise.
Main outcomeNo control groupRCTCpositiven=10060% confidence2021Pulse (beat/min): males 79.1 to 74.0 (P<0.001), females 78.8 to 71.5 (P<0.001) in experimental group
Weak journalMain outcomeOpen-labelNo control groupCross SectionalCpositiven=28060% confidence2021HR (beats/ min) 80.11±11.63 to 77.66±7.76, P=0.001 (Group I); 83.46±9.70 to 78.31±8.29, P=0.000 (Group II)
MD -2.45Low-quality journalMain outcomeOpen-labelQuasi ExperimentalCpositiven=4040% confidence2005After 8 wks of ANB training... HR (63.20 +/- 11.11, P<0.001)
Main outcomeOpen-labelNo control group+2 more in SourcesQuasi ExperimentalCpositiven=2060% confidence2014HR reduced significantly following both CB and CN
Weak journalMain outcomeOpen-labelCompleters only - →Anxiety ReductionCertaintyMediumSourceClinical8 cited studies · 2 other sources
Findings are mixed: a 2013 randomized trial of 96 participants reported improved anxiety scores, while a 2025 randomized trial of 68 found a non-significant decrease in anxiety scores after follow-up, both within the test group and compared with the control group.
What the sources found
8 positive · 2 neutral · 0 negativeconfidence 52/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Anxiety Disorder
- Glaucoma
- Hypertension (High Blood Pressure)
- Parkinson's Disease
Where the evidence comes from
- Article8
- Expert opinion1
- Community reports1
Protocol behind this outcome
4 protocolsEstimatedWhat the studies reporting this result did.
- Per week
- 150 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 3 repeated-course and 1 single-session protocols
What worked in trials4 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 15 min 23 min How often 5×/week 10.5×/week Trials that found no benefit ran2 trials and meta-analyses
Smallest Typical Session 12 min 14 min Timing
Trials that found it typically ran 4 weeks
While several RCTs and quasi-experimental studies report significant reductions in anxiety with alternate nostril breathing, one RCT in hypertensive patients (PMID 40242728) found non-significant effects on anxiety at follow-up. The overall evidence is mixed but leans positive.
Open Anxiety ReductionShow studies (10)
RCTCpositiven=9645% confidence2013There was also highly significant improvement of cognition, general well being and anxiety as shown by the PGI memory scale, Hamilton- anxiety scale and psychological general well being schedule scores in this group.
Main outcomeOpen-labelRCTCpositiven=8675% confidence2025Significant decrease in depression, anxiety, stress levels, negative affect... in the test group compared to the control group.
Weak journalOpen-labelInactive controlRCTCneutraln=6840% confidence2025After follow-up intervention, in the test group, there was a non-significant decrease in PSQI and HAM-A from baseline. After follow-up intervention, there was a non-significant decrease in PSQI and HAM-A of the test group, in comparison to the control group.
MD -1Weak journalOpen-labelInactive controlCompleters only25% dropped outBorderline p-valueRCTCpositiven=6055% confidence2023hospital anxiety and depression scale (HADS-A)... All measurements were improved in the ANBE group only. (HADS is inverted: a decrease is an improvement.)
Inactive controlRCTCpositiven=4560% confidence2026State-Trait Anxiety Inventory scores decreased after right-uninostril breathing, left-uninostril breathing, alternate-nostril breathing, and quiet rest in right-nostril dominance at rest and left-nostril dominance at rest (padj < 0.05 in all cases)
+4 more in SourcesRCTCneutraln=3040% confidence2017Repeated-measures ANOVA showed a significant effect of phase (F_4,112 = 5.283; p = 0.001) but not group or phase by group interaction. The anxiety scores (mean ± SD) for the test and the control groups during the prestress, anticipatory, speech performance, and poststress phases were 9.96 ± 4.98 ver
Low-quality journalMain outcomeOpen-labelCompleters only - →Improve Heart Rate Variability (HRV)CertaintyMediumSourceClinical8 cited studies · 1 other source
A 2023 randomized trial of 100 participants found an increase in RMSSD, a time-domain measure of heart rate variability, of MD 7.36 ms. Another randomized trial reported increased high-frequency and decreased low-frequency components and LF/HF among people practising pranayama.
What the sources found
6 positive · 3 neutral · 0 negativeconfidence 52/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Anxiety Disorder
- Hypertension (High Blood Pressure)
- Parkinson's Disease
Where the evidence comes from
- Article8
- Expert opinion1
Protocol behind this outcome
5 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 2 repeated-course and 3 single-session protocols
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 12 min 15 min How often 7×/week 10.5×/week Per week 84 min 147 min Trials that found no benefit ran3 trials and meta-analyses
Smallest Typical Session 10 min 15 min Timing
A trial found it after a single session
Trials that found it ran as little as 6 weeks, typically 9
Open Improve Heart Rate Variability (HRV)Show studies (9)
RCTCpositiven=10055% confidence2023In the time domain of heart rate variability, there was a significant increase in RMSSD (p = 0.029)
MD 7.36Main outcomeOpen-labelAllocation not hiddenCompleters onlyBorderline p-valueRCTCpositiven=9650% confidence2013The results showed highly significant increase in high frequency (HF) components of heart rate variability and decrease in low frequency (LF) components and LF/HF in the group practising pranayam.
Main outcomeOpen-labelRCTCpositiven=8675% confidence2025The test group revealed significantly high total HRV (SDNN, total power) and HRV indices of cardiac parasympathetic activity (RMSSD, pNN50, HF power, HF normalized unit) and significantly low HRV indices of cardiac sympathetic activity (LF normalized unit) and cardiac sympathovagal balance (LF/HF ra
Weak journalMain outcomeOpen-labelInactive controlRCTCpositiven=6870% confidence2025After follow-up intervention, in the test group, there was a non-significant decrease in MHR, increase in R-R interval, increase in RMSSD and a significant increase in SDNN in comparison to the control group.
MD 13.95Weak journalOpen-labelInactive controlCompleters only25% dropped outRCTCneutraln=4535% confidence2026In right-nostril dominance at rest RMSSD and high-frequency heart rate variability increased during left-uninostril breathing; no significant change was reported for alternate-nostril breathing in the abstract
+3 more in SourcesRCTCneutraln=3435% confidence2026No significant main effects of condition were observed for conventional HRV indices... No other HRV effects reached statistical significance.
Blinded assessor - →Cognitive Function ImprovementCertaintyMediumSourceClinical4 cited studies · 1 other source
A 2019 randomized trial of 50 participants found that errors on a shape and size discrimination task fell by -33.1% after an Alternate Nostril Breathing session. A 2025 randomized trial also reported improved cognition in the test group.
What the sources found
5 positive · 0 neutral · 0 negativeconfidence 57/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from High to Medium after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Parkinson's Disease
Where the evidence comes from
- Article4
- Community reports1
Protocol behind this outcome
3 protocolsEstimatedWhat the studies reporting this result did.
7.5×/week
- Course
- 10 weeks
- Per week
- 110 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 2 repeated-course and 1 single-session protocols
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 15 min 17 min Timing
A trial found it after a single session
Open Cognitive Function ImprovementShow studies (5)
RCTCpositiven=8675% confidence2025Significant improvement in cognition... was also observed in the test group.
Weak journalMain outcomeOpen-labelInactive controlRCTCpositiven=5060% confidence2019The errors scores in the shape and size discrimination task showed a significant reduction after the ANYB session (p<0.001).
-33.1%Large effectWeak journalMain outcomeBlinded assessorRCTCpositiven=2045% confidence2007Immediate effect of three yoga breathing techniques on performance on a letter-cancellation task.
The letter-cancellation task scores were significantly improved, i.e., there were fewer errors following right and alternate nostril yoga breathing (Wilcoxon paired signed-ranks test).
Main outcomeOpen-labelSham comparisonQuasi ExperimentalCpositiven=14055% confidence2021A statistically significant change was observed between pre- and post-test LRCT scores (z = 2.0, p = 0.041) for the experimental group.
Weak journalOpen-labelInactive controlCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 13 of 266 Reddit reports discussing it.
13 mentions - →Reaction Speed IncreaseCertaintyMediumSourceClinical3 cited studies
An RCT of 100 participants found a decrease in auditory reaction time of MD -0.66 seconds. In a separate RCT, reaction time in the 2-back task decreased by -8.59% immediately after Alternate Nostril Breathing.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 67/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from High to Medium after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Diabetes Type2
- Hypertension (High Blood Pressure)
- Hypothyroidism
Where the evidence comes from
- Article3
Protocol behind this outcome
3 protocolsMeasuredWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Single sessions · 0 repeated-course and 3 single-session protocols
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 15 min 18 min Timing
A trial found it after a single session
Open Reaction Speed IncreaseShow studies (3)
RCTCpositiven=10070% confidence2023There was a significant decrease in the ART (p < 0.00001).
MD -0.66Open-labelAllocation not hiddenCompleters onlyRCTCpositiven=4070% confidence2022significant reduction in reaction time (ms) in 2-back condition immediately after ANB (−8%)
-8.59%Small effectWeak journalMain outcomeOpen-labelBorderline p-valueQuasi ExperimentalCpositiven=2060% confidence2014ART and VRT shortened significantly following SB and SN
Weak journalMain outcomeOpen-labelCompleters only - →Cardiovascular Health SupportCertaintyMediumSourceClinical5 cited studies
A 2024 randomized trial of 100 participants reported reductions in heart rate, systolic and diastolic blood pressure, mean arterial pressure, and rate pressure product after the intervention.
What the sources found
4 positive · 1 neutral · 0 negativeconfidence 54/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Diabetes Type2
- Hypertension (High Blood Pressure)
- Hypothyroidism
Where the evidence comes from
- Article5
Protocol behind this outcome
3 protocolsMeasuredWhat the studies reporting this result did.
20 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Single sessions · 0 repeated-course and 3 single-session protocols
Open Cardiovascular Health SupportShow studies (5)
RCTCneutraln=16455% confidence2022In the LNB and NB groups, there was statistically significant reduction in the pulse rate (Table 3).
MD -0.9Top journalBlinded assessorRCTCpositiven=10055% confidence2024AVPHFN intervention resulted in a significant reduction in cardiovascular parameters heart rate, systolic blood pressure, diastolic blood pressure, mean arterial pressure and rate pressure product (p
Open-labelInactive controlQuasi ExperimentalCpositiven=4160% confidence2014A significant increase (p<0.001) was observed in the mean RR interval after the ANYB session with 95% CI of [−0.023, −0.094] compared with the respective pre values.
Weak journalOpen-labelCompleters onlyQuasi ExperimentalCpositiven=4040% confidence2005After 8 wks of ANB training... HR (63.20 +/- 11.11, P<0.001)
Main outcomeOpen-labelNo control groupQuasi ExperimentalCpositiven=2060% confidence2014significant reduction in RPP and Double product (DoP) following CB and CN, while only RPP decreased significantly following NS
Weak journalMain outcomeOpen-labelCompleters only
Medium probability(3)
- →Stress Resilience ImprovementCertaintyMediumSourceClinical3 cited studies · 2 other sources
A 2025 randomized trial of 86 people with Parkinson's disease reported decreases in depression, anxiety, stress, and negative affect in the test group compared with the control group. A separate 2024 trial assessed psychological stress and concluded that its breathing module may help curtail stress and improve well-being.
What the sources found
5 positive · 0 neutral · 0 negativeconfidence 52/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Parkinson's Disease
Where the evidence comes from
- Article3
- Expert opinion1
- Community reports1
Protocol behind this outcome
3 protocolsEstimatedWhat the studies reporting this result did.
7×/week
- Per week
- 150 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 10 min 13 min Timing
A trial found it after a single session
Trials that found it ran as little as 8 weeks, typically 10
Open Stress Resilience ImprovementShow studies (5)
RCTCpositiven=10045% confidence2024psychological stress using the questionnaire were assessed; Conclusions: ...AVPHFN module may be beneficial for curtailing stress and improving well-being.
Open-labelInactive controlRCTCpositiven=8675% confidence2025Significant decrease in depression, anxiety, stress levels, negative affect... in the test group compared to the control group.
Weak journalOpen-labelInactive controlRCTCpositiven=3440% confidence2026Significant condition × sex interactions were observed for subjective outcomes... whereas Nadi Shodhana showed greater reductions in men. (Instruments: Perceived Stress Scale (PSS), PANAS, VAS; PSS is inverted, so a decrease is positive.)
Main outcomeBlinded assessorExpert opinionpositive50% confidenceThis practice is used as a core technique for enhancing stress resilience through vagal modulation and cortisol regulation.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 9 of 266 Reddit reports discussing it.
9 mentions - →Mood ImprovementCertaintyMediumSourceClinical2 cited studies · 1 other source
A 2025 randomized trial reported improved positive affect after 12 weeks in people with Parkinson's disease in the test group compared with the control group.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 57/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Anxiety Disorder
- Parkinson's Disease
Where the evidence comes from
- Article2
- Community reports1
Protocol behind this outcome
2 protocolsEstimatedWhat the studies reporting this result did.
18 min · 10.5×/week
- Course
- 9 weeks
- Per week
- 179 min
- Intensity
- Low
- Format
- Individual
A repeated course
Open Mood ImprovementShow studies (3)
RCTCpositiven=9645% confidence2013There was also highly significant improvement of cognition, general well being and anxiety as shown by the PGI memory scale, Hamilton- anxiety scale and psychological general well being schedule scores in this group.
Main outcomeOpen-labelRCTCpositiven=8675% confidence2025Significant improvement in positive affect... was noted at the end of 12 weeks in PD patients of the test group compared to those in the control group.
Weak journalOpen-labelInactive controlCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 22 of 266 Reddit reports discussing it.
22 mentions - →Physical Strength IncreaseCertaintyMediumSourceClinical2 cited studies
In a 1997 randomized trial of 130 participants, grip strength in both hands increased by 4.1% to 6.5% after right-, left-, or alternate-nostril breathing, with no difference between sides.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
- Shift Work Disorder
Where the evidence comes from
- Article2
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
15 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Single sessions · 0 repeated-course and 1 single-session protocols
Open Physical Strength IncreaseShow studies (2)
RCTCpositiven=13040% confidence1997Pranayama increases grip strength without lateralized effects.
The right-, left- and alternate-nostril breathing groups had a significant increase in grip strength of both hands, ranging from 4.1% to 6.5%, at the end of the camp though without any lateralization effect.
Main outcomeOpen-labelCross SectionalCpositiven=28060% confidence2021MS/HGS (kg) 23.83±8.16 to 27.34±8.49, P=0.000 (Group I); 23.38±9.639 to 24.09±9.82, P=0.012 (Group II)
MD 3.51Small effectLow-quality journalMain outcomeOpen-label
Low probability(16)
- →Respiratory Health SupportCertaintyLowSourceClinical7 cited studies · 1 other source
In a 2021 randomized trial of 100 participants, FVC rose from 3.342 to 3.691 L in males (P=0.008) and from 2.381 to 2.702 L in females (P=0.001) in the experimental group.
What the sources found
8 positive · 0 neutral · 0 negativeconfidence 49/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Shift Work Disorder
Where the evidence comes from
- Article7
- Community reports1
Protocol behind this outcome
3 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 2 repeated-course and 1 single-session protocols
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 10 min 20 min How often 5×/week 6×/week Per week 70 min 110 min Timing
Trials that found it typically ran 4 weeks
Open Respiratory Health SupportShow studies (8)
RCTCpositiven=10060% confidence2021FVC (L): males 3.342 to 3.691 (P=0.008), females 2.381 to 2.702 (P=0.001) in experimental group
Weak journalMain outcomeOpen-labelNo control groupRCTCpositiven=2760% confidence2017Yogic breathing practices improve lung functions of competitive young swimmers.
ANCOVA test showed a significant improvement in Maximum Voluntary Ventilation (MVV) (F_(1,22) = 6.06, p = 0.02)
Main outcomeOpen-labelInactive controlCompleters onlyCross SectionalCpositiven=28060% confidence2021RR (breaths/min) 15.21±2.92 to 14.45±2.61, P=0.003 (Group I); 15.41±2.99 to 14.37±2.537, P=0.000 (Group II)
MD -0.76Low-quality journalMain outcomeOpen-labelQuasi ExperimentalCpositiven=13570% confidence2024The Impact of Yogic Breathing Exercises on Pulmonary Functions in Asymptomatic Smokers.
BHTi (seconds) 36.15 ± 8.61 to 50.16 ± 12.94, p=0.0001
MD 14.01Low-quality journalOpen-labelNo control groupCompleters onlyQuasi ExperimentalCpositiven=4040% confidence2005After 8 wks of ANB training RR (12.35 +/- 1.35, P<0.0001)... declined to much greater extent
Main outcomeOpen-labelNo control group+2 more in SourcesQuasi ExperimentalCpositiven=2030% confidence1984A study of yoga as a nursing intervention in the care of patients with pleural effusion.
The results revealed that the patients practising Pranayama demonstrated a quicker re-expansion of the lungs in most of the measures of lung function.
Top journalMain outcomeOpen-label - →Lung Capacity ImprovementCertaintyLowSourceClinical6 cited studies
In a 2021 randomized trial of 100 participants, FVC rose from 3.342 to 3.691 L in males (P=0.008) and from 2.381 to 2.702 L in females (P=0.001). A 2024 quasi-experimental study of 135 participants reported that PEFR rose from 6.98 ± 1.52 to 7.64 ± 1.48 L/sec (MD 0.66 L/sec).
What the sources found
6 positive · 0 neutral · 0 negativeconfidence 51/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Shift Work Disorder
Where the evidence comes from
- Article6
Protocol behind this outcome
2 protocolsEstimatedWhat the studies reporting this result did.
15 min · 10.5×/week
- Course
- 5 weeks
- Per week
- 158 min
- Intensity
- Low
- Format
- Individual
A repeated course
Open Lung Capacity ImprovementShow studies (6)
RCTCpositiven=10060% confidence2021FVC (L): males 3.342 to 3.691 (P=0.008), females 2.381 to 2.702 (P=0.001) in experimental group
Weak journalMain outcomeOpen-labelNo control groupCross SectionalCpositiven=28060% confidence2021PEFR (L/min) 295.26±118.38 to 338.70±117.34, P=0.000 (Group I); 316.93±123.311 to 357.93±120.76, P=0.000 (Group II)
MD 43.44Low-quality journalMain outcomeOpen-labelQuasi ExperimentalCpositiven=13565% confidence2024The Impact of Yogic Breathing Exercises on Pulmonary Functions in Asymptomatic Smokers.
PEFR (L/sec) 6.98 ± 1.52 to 7.64 ± 1.48, p=0.0001
MD 0.66Low-quality journalOpen-labelNo control groupCompleters onlyQuasi ExperimentalCpositiven=10045% confidence2020The mean value of FVC, FEV 1 , PEFR were significantly (P < 0.001) changed after the ANB exercise when compared to the values before breathing exercise.
Main outcomeNo control groupQuasi ExperimentalCpositiven=4040% confidence2005PEFR (571.50 +/- 46.26, P<0.01) rose significantly
Open-labelNo control groupQuasi ExperimentalCpositive35% confidence2008Effect of alternate nostril breathing exercise on cardiorespiratory functions.
A significant increment in Peak expiratory flow rate (PEFR L/min) and Pulse pressure (PP) was noted.
Main outcomeOpen-labelNo control group - →Homocysteine Level ReductionCertaintyLowSourceClinical1 cited study
An RCT of 86 participants with Parkinson's Disease reported lower serum homocysteine and serum 8-OHdG in the test group compared with the control group. The finding does not provide the size of either change.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 75/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Parkinson's Disease
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
15 min · 14×/week
- Course
- 12 weeks
- Per week
- 210 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
A repeated course
Open Homocysteine Level ReductionShow studies (1)
RCTCpositiven=8675% confidence2025Significant decrease in... serum HCY and serum 8-OHdG... in the test group compared to the control group.
Weak journalOpen-labelInactive control - →Migraine ReliefCertaintyLowSourceClinical1 cited study
An RCT of 86 participants with a clinical condition found that the intervention group had fewer migraine attacks than the control group. The finding concerns attack frequency; it does not establish effects on other migraine outcomes.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 70/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
21×/week
- Course
- 13 weeks
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Open Migraine ReliefShow studies (1)
RCTCpositiven=8670% confidence2025The intervention group showed a significant reduction in migraine attack frequency (*P* = 0.002) compared to the control group.
Top journalMain outcomeOpen-labelInactive controlAllocation not hidden - →Respiratory Rate OptimizationCertaintyLowSourceClinical3 cited studies · 1 other source
In a quasi-experimental study of 41 participants, respiratory rate decreased during and after Alternate Nostril Breathing compared with pre-intervention values. A separate quasi-experimental study also reported a decrease in respiratory rate among healthy participants.
What the sources found
4 positive · 0 neutral · 0 negativeconfidence 48/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people
Where the evidence comes from
- Article3
- Community reports1
Protocol behind this outcome
2 protocolsMeasuredWhat the studies reporting this result did.
20 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Single sessions · 0 repeated-course and 2 single-session protocols
Open Respiratory Rate OptimizationShow studies (4)
Cross SectionalCpositiven=28060% confidence2021RR (breaths/min) 15.21±2.92 to 14.45±2.61, P=0.003 (Group I); 15.41±2.99 to 14.37±2.537, P=0.000 (Group II)
MD -0.76Low-quality journalMain outcomeOpen-labelQuasi ExperimentalCpositiven=4170% confidence2014There was a significant decrease in the respiration rate during ANYB (p<0.001) with 95% CI of [5.205, 2.309] and after ANYB (p<0.001) with 95% CI of [2.265, 0.531] compared with pre-intervention values.
Weak journalOpen-labelCompleters onlyQuasi ExperimentalCpositive35% confidence2008Effect of alternate nostril breathing exercise on cardiorespiratory functions.
the decrease in pulse rate (PR), respiratory rate (RR), diastolic blood pressure (DBP) were significant.
Open-labelNo control groupCommunity reportsmoderate effectpositive25% confidenceThis effect was mentioned in 2 of 266 Reddit reports discussing it.
2 mentions - →Working Memory ImprovementCertaintyLowSourceClinical1 cited study
An RCT of 40 healthy participants found accuracy in the 2-back condition improved by 6.62% after Alternate Nostril Breathing. The reported change was specific to this working-memory task.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 70/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
15 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Single sessions · 0 repeated-course and 1 single-session protocols
Timing
A trial found it after a single session
Open Working Memory ImprovementShow studies (1)
RCTCpositiven=4070% confidence2022accuracy was improved in the 2-back condition after ANB (6%)
6.62%Small effectWeak journalMain outcomeOpen-labelBorderline p-value - →Eye and Vision Health SupportCertaintyLowSourceClinical2 cited studies
A 2023 randomized trial of 60 participants reported improvement in all measured outcomes in the Alternate Nostril Breathing exercise group only; measurements included right-eye intraocular pressure.
What the sources found
1 positive · 1 neutral · 0 negativeconfidence 58/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Glaucoma
- Hypertension (High Blood Pressure)
Where the evidence comes from
- Article2
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
- Course
- 13 weeks
A repeated course
Open Eye and Vision Health SupportShow studies (2)
RCTCneutraln=16460% confidence2022In ANB, there was no significant change in the IOP in either eye after the breathing exercise (Table 2).
MD 0.2Top journalMain outcomeBlinded assessorRCTCpositiven=6055% confidence2023All measurements were improved in the ANBE group only... Right-eye intraocular pressure (IOP)... were assessed.
Main outcomeInactive control - →Antidepressant EffectCertaintyLowSourceClinical2 cited studies · 1 other source
A 2025 randomized trial of 86 people with Parkinson's disease reported decreases in depression, anxiety, stress, and negative affect in the test group compared with the control group. In a separate trial of 60 participants with glaucoma and hypertension, measurements on the Hospital Anxiety and Depression Scale improved in the breathing exercise group only.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 52/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Why this rating
- A reviewer set it to Low · Keep low. Both supporting RCTs are small, open-label and use passive controls: PMID 41079240 (Parkinson's, n=86, vs usual care) and PMID 37290219 (hypertension + glaucoma, n=60, vs waitlist). In both, depression is a secondary outcome in people not selected for depression, so the evidence is too weak for medium as an antidepressant claim.
Who was studied
- People with a condition
- Glaucoma
- Hypertension (High Blood Pressure)
- Parkinson's Disease
Where the evidence comes from
- Article2
- Community reports1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
A repeated course
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 15 min 23 min How often 14×/week Per week 210 min 315 min Timing
Trials that found it ran as little as 4 weeks, typically 8
Open Antidepressant EffectShow studies (3)
RCTCpositiven=8675% confidence2025Significant decrease in depression, anxiety, stress levels, negative affect... in the test group compared to the control group.
Weak journalOpen-labelInactive controlRCTCpositiven=6055% confidence2023hospital anxiety and depression scale (HADS-D)... All measurements were improved in the ANBE group only. (HADS is inverted: a decrease is an improvement.)
Inactive controlCommunity reportsmoderate effectpositive25% confidenceThis effect was mentioned in 2 of 266 Reddit reports discussing it.
2 mentions - →Analgesic EffectCertaintyLowSourceClinical2 cited studies
In a 2025 randomized trial of 69 people undergoing hemodialysis, average pain intensity after breathing exercises was 0.4 ± 1.19 in the experimental group and 4.06 ± 3.1 in the control group. A 2014 randomized trial reported that Jala Neti, Pranayama and Trataka therapy was equally effective as Headache Saptamrata Lauha therapy.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 58/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- People with a condition
- Chronic Kidney Disease
Where the evidence comes from
- Article2
Timing
Trials that found it ran as little as 8 weeks, typically 11
Open Analgesic EffectShow studies (2)
RCTCpositiven=6965% confidence2025Following the application, the average pain intensity in the control group (4.06 ± 3.1) was found to be statistically significantly higher than the average in the experimental group (0.4 ± 1.19) (p... Visual Analog Scale (VAS) is inverted: a decrease is an improvement.
Top journalMain outcomeOpen-labelInactive controlRCTCpositiven=6050% confidence2014Comparative study on the effect of Saptamrita Lauha and Yoga therapy in myopia.
In Headache Saptamrata Lauha therapy (Group A) and Jala Neti, Pranayama and Trataka therapy (Group B) were equally effective (P < 0.005)
Low-quality journalOpen-label - →Sleep Quality ImprovementCertaintyLowSourceClinical2 cited studies · 2 other sources
A 2025 randomized trial of 69 people undergoing hemodialysis reported improved sleep quality after breathing exercises. In another 2025 trial of 68, the decrease in sleep questionnaire scores at follow-up was not statistically significant, either from baseline or compared with the control group.
What the sources found
3 positive · 1 neutral · 0 negativeconfidence 46/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Chronic Kidney Disease
- Hypertension (High Blood Pressure)
Where the evidence comes from
- Article2
- Expert opinion1
- Community reports1
Open Sleep Quality ImprovementShow studies (4)
RCTCpositiven=6955% confidence2025Breathing exercises in patients undergoing hemodialysis were found to reduce pain, improve sleep quality, and have a positive impact on symptom management. (Measured with the Richards-Campbell Sleep Questionnaire, where higher scores indicate better sleep.)
Top journalOpen-labelInactive controlRCTCneutraln=6840% confidence2025After follow-up intervention, in the test group, there was a non-significant decrease in PSQI and HAM-A from baseline. After follow-up intervention, there was a non-significant decrease in PSQI and HAM-A of the test group, in comparison to the control group.
MD -1Trivial effectWeak journalOpen-labelInactive controlCompleters only25% dropped outBorderline p-valueExpert opinionpositive50% confidenceSlow breathing practices like alternate nostril breathing are used as a non-pharmacological intervention for improving sleep quality.
Expert knowledge synthesisCommunity reportsmoderate effectpositive40% confidenceThis effect was mentioned in 5 of 266 Reddit reports discussing it.
5 mentions - →Memory ImprovementCertaintyLowSourceClinical4 cited studies
A 2022 randomized trial found that accuracy in the 2-back condition improved by 6.62% after Alternate Nostril Breathing. A 2013 randomized trial also reported improvement on the PGI memory scale.
What the sources found
3 positive · 1 neutral · 0 negativeconfidence 44/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people
- Anxiety Disorder
Where the evidence comes from
- Article4
Protocol behind this outcome
3 protocolsEstimatedWhat the studies reporting this result did.
38 min · 7×/week
- Course
- 1.2 weeks
- Per week
- 315 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 2 repeated-course and 1 single-session protocols
Timing
A trial found it after a single session
Open Memory ImprovementShow studies (4)
RCTCneutraln=13525% confidence1997It appears yoga breathing increases spatial rather than verbal scores, without a lateralized effect.
Open-labelRCTCpositiven=9645% confidence2013There was also highly significant improvement of cognition, general well being and anxiety as shown by the PGI memory scale, Hamilton- anxiety scale and psychological general well being schedule scores in this group.
Main outcomeOpen-labelRCTCpositiven=4070% confidence2022accuracy was improved in the 2-back condition after ANB (6%)
6.62%Small effectWeak journalMain outcomeOpen-labelBorderline p-valueQuasi ExperimentalCpositiven=5135% confidence2016Effect of Left, Right and Alternate Nostril Breathing on Verbal and Spatial Memory.
Results showed that there was increase in recall of digit span-forward, digit-span backward, associate learning and spatial memory scores with RNB, LNB and ANB, which were statistically highly significant (Wechsler Adult Intelligence Scale)
Main outcomeNo control group - →Vagal Tone ImprovementCertaintyLowSourceClinical1 cited study · 1 other source
An RCT of 86 participants with Parkinson's Disease found higher total HRV and higher measures of cardiac parasympathetic activity in the test group than in the control group. These were measured as heart-rate variability indices rather than as a direct measurement of vagal tone.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 58/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Parkinson's Disease
Where the evidence comes from
- Article1
- Community reports1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
15 min · 14×/week
- Course
- 12 weeks
- Per week
- 210 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
A repeated course
Open Vagal Tone ImprovementShow studies (2)
RCTCpositiven=8675% confidence2025The test group revealed significantly high total HRV (SDNN, total power) and HRV indices of cardiac parasympathetic activity (RMSSD, pNN50, HF power, HF normalized unit)... compared to the control group.
Weak journalMain outcomeOpen-labelInactive controlCommunity reportsmoderate effectpositive40% confidenceThis effect was mentioned in 5 of 266 Reddit reports discussing it.
5 mentions - →Chronic Pain ReductionCertaintyLowSourceClinical1 cited study · 1 other source
A 2025 randomized trial of 86 people with migraine found that the intervention reduced migraine attack frequency compared with the control group.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Migraine
Where the evidence comes from
- Article1
- Community reports1
Open Chronic Pain ReductionShow studies (2)
RCTCpositiven=8670% confidence2025The intervention group showed a significant reduction in migraine attack frequency (*P* = 0.002) compared to the control group.
Top journalMain outcomeOpen-labelInactive controlAllocation not hiddenCommunity reportssubtle effectpositive30% confidenceThis effect was mentioned in 3 of 266 Reddit reports discussing it.
3 mentions - →Parasympathetic ActivationCertaintyLowSourceClinical1 cited study · 2 other sources
A quasi-experimental study in healthy participants reported enhanced parasympathetic tone, assessed with an orthostatic tolerance test using the 30:15 ratio.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 43/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Expert opinion1
- Community reports1
Open Parasympathetic ActivationShow studies (3)
Quasi ExperimentalCpositive30% confidence2013This study showed that the parasympathetic tone was enhanced appreciably in the participants. ... orthostatic tolerance test (30:15 ratio)
Main outcomeOpen-labelNo control groupExpert opinionpositive50% confidenceAlternate Nostril Breathing directly increases parasympathetic nervous system activity via nasal cycle-brainstem-vagus nerve pathways.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 16 of 266 Reddit reports discussing it.
16 mentions - →Concentration ImprovementCertaintyLowSourceClinical1 cited study · 1 other source
An RCT of 27 healthy participants found a reduction in self-reported concentration disruption within the group. The result reflects participants' reports, rather than an objective test of concentration.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 48/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
30 min · 5×/week
- Course
- 4 weeks
- Per week
- 150 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Concentration ImprovementShow studies (2)
RCTCpositiven=2745% confidence2017Yogic breathing practices improve lung functions of competitive young swimmers.
Paired t test done to assess within group changes show a significant reduction in self-reported ... Concentration Disruption (t = 2.635, p = 0.022)
Open-labelInactive controlCompleters onlyCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 22 of 266 Reddit reports discussing it.
22 mentions - →Brain Fog ReductionCertaintyLowSourceAnecdotallong-termnot used for recommendations2 other sources
Expert commentary proposes that changes in cerebral blood flow, oxygenation, and autonomic balance could reduce subjective brain fog. Some people have also reported this effect, but those reports are not clinical evidence.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
- Community reports1
Why it isn't used for recommendations
No supporting study on file
Open Brain Fog ReductionShow studies (2)
Expert opinionpositive45% confidenceBy improving cerebral blood flow, oxygenation, and autonomic balance, this practice can reduce subjective brain fog.
Expert knowledge synthesisCommunity reportsmoderate effectpositive45% confidenceThis effect was mentioned in 6 of 266 Reddit reports discussing it.
6 mentions
Very low probability(1)
- →Posture ImprovementCertaintyVery lowSourceClinicalnot used for recommendations1 cited study
A quasi-experimental study of 40 healthy participants found that the studies did not support improved posture: craniovertebral angle changed from 42.95 ± 8.11° to 43.35 ± 8.23°, a difference that was not statistically significant (p = 0.83).
What the sources found
0 positive · 1 neutral · 0 negativeconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
Why it isn't used for recommendations
Studied, with no positive result
Open Posture ImprovementShow studies (1)
Quasi ExperimentalCneutraln=4045% confidence2026CVA did not change significantly (42.95 ± 8.11° pre-intervention vs 43.35 ± 8.23° post-intervention; p = 0.83)
MD 0.4Low-quality journalMain outcomeOpen-labelNo control groupCompleters only
6 more mentioned only by users
What to expect
Some findings, including changes in blood pressure, heart rate variability, and cognitive function, were reported after a single session. Across trials, blood pressure and resting heart rate findings were also measured at the end of programmes lasting 0.7 to 4 weeks; anxiety findings were measured after 4 weeks. Heart rate variability and stress-resilience findings were measured after programmes lasting 6–9 weeks and 8–10 weeks, respectively. These are trial timelines, not guaranteed onset times.
Conditions it's used for
Complaints and diagnoses people take it for8 listedMost likely to help, from the evidence we have
- →Hypertension (High Blood Pressure)CertaintyMediumSourceRCT9 cited studies
A meta-analysis of 15 randomized trials found that breathing exercises reduced SBP by −7.06 mmHg and DBP by −3.43 mmHg in hypertensive adults. A systematic review of 15 studies found improvements in blood pressure, lipid profiles, and inflammatory markers among hypertensive patients practicing yoga.
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from High to Medium after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Diabetes Type2
- Glaucoma
- Heart Failure (CHF)
- Hypertension (High Blood Pressure)
- Hypothyroidism
Protocol behind this outcome
9 protocolsEstimatedWhat the studies reporting this result did.
15 min · 10.5×/week
- Course
- 6 weeks
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 5 repeated-course and 4 single-session protocols
Open Hypertension (High Blood Pressure)Show studies (9)
Meta-analysisBn=109775% confidence2024Meta-analysis of 15 RCTs showing significant reduction in SBP (−7.06 mmHg) and DBP (−3.43 mmHg) with breathing exercises in hypertensive adults.
High risk of biasPooled RCTsStudies disagree (I² 90%)Inactive controlSystematic reviewCn=130660% confidence2025Systematic review of 15 studies (5 RCTs, 10 clinical trials) showing significant improvements in blood pressure, lipid profiles, and inflammatory markers in hypertensive patients practicing yoga.
RCTCn=17075% confidence2019RCT showing significant reductions in BP, heart rate, and rate pressure product after 5 days of alternate nostril breathing.
Open-labelInactive controlRCTCn=10060% confidence2023Both Nadi Shodhana and Bhramari Pranayama significantly reduced SBP and DBP immediately after a single 20-minute session in patients with essential hypertension.
Open-labelAllocation not hiddenCompleters onlyRCTCn=9065% confidence2013Single RCT showing immediate reduction in systolic and diastolic blood pressure after 10 minutes of ANYB in 30 participants with essential hypertension.
Blinded assessorCompleters only+3 more in SourcesRCTCn=6870% confidence2025RCT showing significant reductions in SBP and DBP immediately and after 6 weeks of daily practice in hypertensive patients on medication.
Weak journalOpen-labelInactive controlCompleters only25% dropped out
Low probability(6)
- →GlaucomaCertaintyLowSourceClinical2 cited studies
A trial in 60 people with glaucoma found that the Alternate Nostril Breathing exercise group had improved IOP and glaucoma-related quality of life.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Glaucoma
- Hypertension (High Blood Pressure)
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
5 min
Single sessions · 0 repeated-course and 1 single-session protocols
Open GlaucomaShow studies (2)
RCTCn=6055% confidence2023Study population selected for HTF-POAG; ANBE associated with improved IOP and glaucoma quality of life in the ANBE group only.
Inactive controlCross SectionalCno effectn=7320% confidence2021Can Breathing Exercise or Pranayama Affect the Intraocular Pressure in the Short-term?
Authors conclude no short-term transient IOP effect of the exercise; the abstract does not give a separate glaucoma-specific result.
Top journalNo control group - →Kidney Disease (General)CertaintyLowSourceClinical1 cited study
A randomized controlled trial involving 69 patients undergoing hemodialysis reported that breathing exercises reduced pain and improved sleep and symptoms in this group.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Kidney Disease (General)
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
- Course
- 8 weeks
A repeated course
Open Kidney Disease (General)Show studies (1)
RCTCn=6955% confidence2025Patients undergoing hemodialysis were the study population; breathing exercises were reported to reduce pain and improve sleep and symptoms in this group.
Top journalOpen-labelInactive control - →MigraineCertaintyLowSourceClinical1 cited study
An RCT in 86 people with migraine found that Alternate Nostril Breathing reduced migraine frequency and MIDAS scores compared with usual care.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Migraine
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
21×/week
- Course
- 13 weeks
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Open MigraineShow studies (1)
RCTCn=8670% confidence2025RCT showing significant reduction in migraine frequency and MIDAS scores with ANB compared to usual care.
Top journalOpen-labelInactive controlAllocation not hidden - →Parkinson's DiseaseCertaintyLowSourceClinical1 cited study
A randomized controlled trial involving 86 people with Parkinson's disease found improvements in cardiac autonomic balance, cognition, psychological status, and quality of life when the practice was used as an adjunctive therapy.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Parkinson's Disease
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
15 min · 14×/week
- Course
- 12 weeks
- Per week
- 210 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
A repeated course
Open Parkinson's DiseaseShow studies (1)
RCTCn=8675% confidence2025RCT showing significant improvements in cardiac autonomic balance, cognition, psychological status, and QoL with AVP as adjunctive therapy.
Weak journalOpen-labelInactive control - →Pleural EffusionCertaintyLowSourceClinical1 cited study
A quasi-experimental study examined alternate nostril breathing after fluid aspiration in 10 patients with pleural effusion, using lung re-expansion as the measured outcome.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
- Course
- 2.9 weeks
A repeated course
Open Pleural EffusionShow studies (1)
Quasi ExperimentalCn=2030% confidence1984A study of yoga as a nursing intervention in the care of patients with pleural effusion.
Ten patients with pleural effusion practised alternate nostril breathing after fluid aspiration, and lung re-expansion was measured in this condition.
Top journalOpen-label - →InsomniaCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Integrative protocols recommend the practice as a non-pharmacological approach to insomnia, with the rationale that it promotes parasympathetic activation and reduces pre-sleep arousal.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open InsomniaShow studies (1)
Expert opinion50% confidenceAs a non-pharmacological intervention promoting parasympathetic activation and reducing pre-sleep arousal, it is recommended in integrative protocols for insomnia.
Very low probability(1)
- →Myopia ProgressionCertaintyVery lowSourceClinicalnot used for recommendations1 cited study
A randomized controlled trial involving 60 people found that 3 months of yoga therapy did not reduce changes in visual acuity or clinical refraction; only associated symptoms improved.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Myopia Progression
Why it isn't used for recommendations
Studied, with no positive result
Open Myopia ProgressionShow studies (1)
RCTCno effectn=6040% confidence2014Comparative study on the effect of Saptamrita Lauha and Yoga therapy in myopia.
No significant reduction in visual acuity or clinical refraction after 3 months of yoga therapy; only associated symptoms improved.
Low-quality journalOpen-label
Studied only as breathwork in general, not tested in alternate nostril breathing (nadi shodhana) yet
These results come from studies of breathwork as a whole. No study of alternate nostril breathing (nadi shodhana) has looked at them yet.
COPD (Chronic Obstructive Pulmonary Disease) (Medium · 19 trials) · Physical Endurance Increase (Medium · 14 trials) · Fatigue Reduction (Medium · 8 trials) · Lung Cancer (High · 8 trials) · Anxiety Disorder (General) (Medium · 7 trials) · Oxygen Utilization Improvement (Medium · 6 trials) · and 13 more
Side effects
3 listedHighest probability
- →Fainting (Syncope)CertaintyLowSourceReference knowledge1 other source
Rare cases of vasovagal fainting have been reported in susceptible people using excessive breath control, particularly when the technique includes breath-holding.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 60/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Reference knowledge1
Open Fainting (Syncope)Show studies (1)
Reference knowledgenegative60% confidenceRare cases of vasovagal syncope reported with excessive breath control in susceptible individuals, particularly with breath-holding components.
- →DizzinessCertaintyLowSourceReference knowledge1 other source
Breathing too deeply or rapidly can lower carbon dioxide and cause transient dizziness. It is not expected with comfortable, unforced breathing; stop if dizziness occurs.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 55/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Reference knowledge1
Open DizzinessShow studies (1)
Reference knowledgenegative55% confidenceTransient dizziness can occur if breathing becomes excessively deep or rapid, due to reduced carbon dioxide. It is not expected with comfortable, unforced breathing; stop if it occurs.
- →HyperventilationCertaintyLowSourceAnecdotal2 other sources
Breathing too rapidly or deeply, especially while learning the technique, can cause excessive ventilation and reduced carbon dioxide. People mentioned this effect in 2 of 266 Reddit reports discussing it.
What the sources found
0 not observed · 0 unclear · 2 reportedconfidence 37/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
- Community reports1
Open HyperventilationShow studies (2)
Expert opinionnegative48% confidenceBreathing too rapidly or deeply, especially while learning the technique, can cause excessive ventilation and hypocapnia.
Community reportsnegative25% confidenceThis effect was mentioned in 2 of 266 Reddit reports discussing it.
Don't do it if
When to skip it or get medical advice first3 listedHighest probability
- →Hypotension (Low Blood Pressure)CertaintyLowSourceReference knowledgeTheoretical
Practices that increase vagal tone may lower blood pressure further in people whose blood pressure is already low, with a risk of dizziness or fainting.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 80/100
Open Hypotension (Low Blood Pressure)Rationale
The practice enhances vagal tone and may further lower blood pressure, posing risk of syncope or dizziness in individuals with baseline low BP.
- →Recent StrokeCertaintyLowSourceReference knowledgeTheoretical
In the acute phase after a stroke, autonomic instability and impaired regulation of blood flow in the brain may make controlled breathing that alters vascular tone increase the risk of low blood pressure or altered cerebral perfusion.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 75/100
Open Recent StrokeRationale
In the acute phase post-stroke, autonomic instability and impaired cerebrovascular autoregulation increase risk of hypotension or altered cerebral perfusion during controlled breathing that modulates vascular tone.
- →PheochromocytomaCertaintyLowSourceTheoretical
Breath-holding or forced breathing can trigger catecholamine release, which may precipitate a hypertensive crisis in people with pheochromocytoma.
Where the evidence comes from
- Expert opinion
Confidence
confidence 50/100
Open PheochromocytomaRationale
Breath-holding or forced breathing can trigger catecholamine release, precipitating hypertensive crisis in pheochromocytoma.
Who the trials left out
Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.13 listed- Hypertension (High Blood Pressure)left out by 3 trials
PubMed links (3)
- Asthmaleft out by 2 trials
PubMed links (2)
- Heart Disease (General)left out by 2 trials
PubMed links (2)
- Obesityleft out by 2 trials
PubMed links (2)
- Pregnancyleft out by 2 trials
PubMed links (2)
Left out by one trial each (8)
- Back Painleft out by 1 trial
PubMed links (1)
- COPD (Chronic Obstructive Pulmonary Disease)left out by 1 trial
PubMed links (1)
- Diabetes (General)left out by 1 trial
PubMed links (1)
- Heart Failure (CHF)left out by 1 trial
PubMed links (1)
- Heart Valve Diseaseleft out by 1 trial
PubMed links (1)
- Nasal Polypsleft out by 1 trial
PubMed links (1)
- Orthostatic Hypotensionleft out by 1 trial
PubMed links (1)
- Tachycardia (Rapid Heart Rate)left out by 1 trial
PubMed links (1)
Also listed for breathwork in general (written by our reviewers)
Precautions from the Breathwork page. They are for breathwork as a whole and may not all fit alternate nostril breathing (nadi shodhana).
Aortic Aneurysm · Epilepsy · Bipolar Mania · Psychosis · Unstable Heart Disease (Unstable Angina / Decompensated Heart Failure)
Interactions
Dangerous combinations
Highest severity first
- →DecongestantsTheoreticalSerious
Ephedrine can increase heart rate and blood pressure, while Alternate Nostril Breathing (Nadi Shodhana) can modulate autonomic tone; together, they may produce unpredictable cardiovascular responses, especially in sensitive individuals or with improper technique.
- →SupplementsYohimbineTheoreticalSerious
Yohimbine can increase norepinephrine release and cause anxiety, hypertension, and tachycardia. Combined with Breathwork that influences autonomic balance, it may provoke sympathetic overactivation despite the practice’s parasympathetic intent.
- →CaffeineTheoreticalCaution
The concern is theoretical; consult a healthcare provider before combining Caffeine with Alternate Nostril Breathing (Nadi Shodhana).
Where the evidence comes from
- Reference knowledge
Confidence
confidence 78/100
Original article finding: Caffeine may induce sympathetic activation and anxiety. Combining it with alternate-nostril breathing aimed at calming could theoretically trigger paradoxical anxiety or palpitations due to opposing physiological states; however, no adverse events have been documented in alternate-nostril-breathing studies, so this caution is theoretical.
Open Caffeine
Okay to combine with
Highest probability of useful synergy
- →PracticesMeditationCertaintyMediumSourceReference knowledgePotentiating
Alternate Nostril Breathing may prepare the body for Meditation by activating the parasympathetic nervous system, potentially deepening its calming effects.
- →PracticesVagus Nerve ExercisesCertaintyMediumSourceReference knowledgePotentiating
Both practices are described as supporting vagal tone and parasympathetic activation; together, they may complement stress resilience and HRV improvement.
Where the evidence comes from
- Reference knowledge
Open Vagus Nerve ExercisesConfidence
confidence 70/100
- →SupplementsMagnesiumCertaintyMediumSourceReference knowledgeComplementary
Magnesium supports GABA-related signaling and reduces neuronal excitability, which may complement the calming effects of Alternate Nostril Breathing.
- →PracticesResonance Frequency BreathingCertaintyMediumSourceReference knowledgeComplementary
Resonance Frequency Breathing, around 6 breaths/min, and Alternate Nostril Breathing are described as supporting HRV and autonomic balance. Used sequentially, they may have complementary effects on baroreflex sensitivity and emotional regulation.
Where the evidence comes from
- Reference knowledge
Open Resonance Frequency BreathingConfidence
confidence 65/100
- →SupplementsBeetroot ExtractCertaintyMediumSourceReference knowledgePotentiating
Beetroot Extract may complement the practice's effects on nitric oxide production and cardiovascular function.
- →SupplementsAshwagandhaCertaintyMediumSourceReference knowledgeAdditive
Ashwagandha's anxiety-reducing effects may complement the stress-reducing effects of Alternate Nostril Breathing.
- →SupplementsL-TheanineCertaintyMediumSourceReference knowledgeAdditive
L-Theanine promotes relaxation without sedation and may add to the calming effects of Alternate Nostril Breathing.
Medium probability(6)(2)(4)
- →PracticesHRV Biofeedback TrainingCertaintyMediumSourceTheoreticalComplementary
HRV Biofeedback Training can provide real-time pacing and autonomic feedback during Alternate Nostril Breathing, helping users find a comfortable, steady rhythm.
- →PracticesProgressive Muscle RelaxationCertaintyMediumSourceTheoreticalAdditive
Progressive Muscle Relaxation may deepen physical relaxation, complementing the calming mental state associated with Alternate Nostril Breathing.
Where the evidence comes from
- Expert opinion
Open Progressive Muscle RelaxationConfidence
confidence 45/100
- →PracticesTai ChiCertaintyMediumSourceTheoreticalComplementary
Tai Chi's slow movements and focus on breath may complement the balancing effects of Alternate Nostril Breathing and support parasympathetic activation.
- →SupplementsPhosphatidylserineCertaintyMediumSourceTheoreticalPotentiating
Phosphatidylserine may complement the practice's stress-reducing effects by helping modulate cortisol and supporting adrenal health.
Weakens or is weakened by
Highest probability
- →PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceReference knowledgeCompetitive
High-Intensity Interval Training (HIIT) creates strong sympathetic activity; doing it immediately before or after Alternate Nostril Breathing may create competing autonomic demands and reduce the effectiveness of both.
Where the evidence comes from
- Reference knowledge
Open High-Intensity Interval Training (HIIT)Confidence
confidence 62/100
- →SupplementsAdrafinilCertaintyMediumSourceReference knowledgeCompetitive
Adrafinil promotes wakefulness and alertness, which may interfere with the relaxation and calming effects of Alternate Nostril Breathing.
- →SupplementsSynephrine (Bitter Orange)CertaintyMediumSourceReference knowledgeCompetitive
Synephrine can increase sympathetic activity, opposing the parasympathetic activation associated with Alternate Nostril Breathing.
Where the evidence comes from
- Reference knowledge
Open Synephrine (Bitter Orange)Confidence
confidence 55/100
- →SupplementsCaffeineCertaintyMediumSourceReference knowledgeCompetitive
Caffeine's stimulant effects may counter the relaxation response from Alternate Nostril Breathing.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 50/100
Also listed as a dangerous interaction (caution) — take care when combining; the dangerous entry names the risk. This entry explains how it reduces the practice's benefit.
Open Caffeine - →PracticesBhastrika PranayamaCertaintyMediumSourceTheoreticalCompetitive
Bhastrika Pranayama uses forceful, rapid breathing that can produce acute arousal, contrasting with the typically slow, calming pattern of Alternate Nostril Breathing.
How it works
The mechanisms this practice works through25 listed · 0 established- Parasympathetic activityAutonomic nervous systemproposed
AVP is a slow pranayama practice known to improve parasympathetic activity and sympathovagal balance, cooling the exaggerated sympathetic response.
- Parasympathetic dominanceAutonomic nervous systemproposed
Slow pranayama breathing activates slowly adapting stretch receptors (SARs) and generates inhibitory impulses and hyperpolarisation currents, leading to increased parasympathetic activity and reduced sympathetic tone.
- Sympathovagal balanceAutonomic nervous systemproposed
Both pranayama practices reduced LF/HF ratio and increased RMSSD and HF, indicating a shift towards parasympathetic dominance and reduced sympathetic arousal.
- Adrenal medullaSympathetic adrenomedullary activationproposed
The authors suggest the increase in metabolism could be due to increased sympathetic discharge to the adrenal medulla. This is proposed by the authors and was not directly measured in the abstract.
- Airway resistanceRespiratory muscle efficiencyproposed
ANB may decrease elastic and viscous resistance of the lungs, increase compliance by releasing surfactant and prostaglandins, and reduce constrictor tone of respiratory smooth muscles, improving PEFR.
- Amygdala reactivity and prefrontal-amygdala couplingEmotional regulationproposed
The paper suggests SMK may reduce amygdala hyperreactivity and enhance prefrontal-amygdala coupling, supporting emotional regulation, based on related research on mindfulness meditation and OM chanting.
- Aqueous outflow at trabecular meshworkNitric oxide pathwayproposed
Meditation, yoga and Pranayama have been shown to have an effect on nitric oxide in the body, which has an IOP lowering effect by increasing the outflow of aqueous at the trabecular meshwork.
- Ascending reticular activating system and primary thalamo-cortical levelCentral nervous systemproposed
Right nostril initiated pranayamas may increase arousal and speed of information processing, while left nostril initiated pranayamas may delay reactivity, as evidenced by changes in reaction time.
- Cardiac autonomic regulation (SDNN, RMSSD, LF/HF)Neurovisceral integration (autonomic-affective)proposed
Acute HRV indices did not change significantly by condition; the authors interpret the affective-autonomic dissociation within the NVIM framework without establishing mechanisms.
- Contralateral (right) hemisphere functionContralateral hemisphere activationproposed
Authors propose that selective nostril breathing enhances contralateral hemisphere function, which may account for the improved letter-cancellation performance. This was not directly measured.
- Heart rate variabilityBaroreflex sensitivityproposed
Breathing exercises significantly increase heart rate variability in pre-hypertensive and hypertensive populations due to increased baroreflex sensitivity, slowing heart rate.
- Heart rate variability (parasympathetic activity)Autonomic nervous systemproposed
Alternate nostril breathing was associated with increased beat-to-beat variability of heart rate (SDHR) relative to normal breathing. The authors interpret HRV increases as markers of enhanced parasympathetic activity.
- Intraocular pressureAutonomic nervous system regulationproposed
The authors suggest that right nostril breathing has sympathomimetic properties and left nostril breathing has parasympathetic dominance, and both sympathetic and parasympathetic drugs are known to reduce IOP. By stimulating either pathway, pranayama techniques may potentially lower IOP.
- Parasympathetic activityAutonomic nervous system modulationproposed
Slow breathing activates pulmonary stretch receptors, increasing inhibitory neural impulses (Hering-Breuer reflex), leading to parasympathetic tone and vasodilation, reducing peripheral resistance and BP.
- Parasympathetic/sympathetic balanceAutonomic nervous systemproposed
ANYB is believed to bring about a balance between sympathetic and parasympathetic nervous systems, possibly related to better parasympathetic control over the cardiovascular system, thereby reducing blood pressure.
- Perceptual sensitivity and focused attentionCortical functionproposed
ANYB may improve performance in tasks requiring perceptual sensitivity and focused attention, possibly through changes in EEG and improved P300 event-related potential performance.
- Sympathetic and parasympathetic balanceAutonomic nervous systemproposed
Right nostril initiated pranayamas induce sympathetic activation, while left nostril initiated pranayamas induce parasympathetic dominance, as evidenced by changes in heart rate and blood pressure.
- Sympathetic nervous system activityAutonomic nervous system modulationproposed
Slow and deep breathing exercises inhibit sympathetic nervous system activity and activate cardiopulmonary mechanoreceptors, leading to arteriolar dilatation and decreased blood pressure.
- Sympathetic nervous system activityAutonomic nervous systemproposed
Slow yoga breathing at 6 bpm significantly increases sympathetic nervous system activity, as indicated by increased LF power and LF/HF ratio and decreased HF power.
- VasodilationPulmonary stretch receptorsproposed
Stimulation of pulmonary stretch receptors during lung inflation may withdraw sympathetic tone in skeletal muscle blood vessels, increasing vasodilation and decreasing diastolic blood pressure.
- Working memory performanceCognitive functionproposed
Slow yoga breathing improves reaction time and accuracy in working memory tasks, particularly in the 2-back condition.
- diaphragm and accessory musclesrespiratory muscle functionproposed
Breathing exercises may encourage more effective use of the diaphragm, improve breathing coordination, and reduce overreliance on accessory muscles, supporting stronger and more efficient ventilation.
- mindfulnesspsychologicalproposed
Yoga practice significantly improved dispositional mindfulness as measured by MAAS
- psychological flexibilitypsychologicalproposed
Yoga practice significantly improved psychological flexibility as measured by AAQ
- stress reductionpsychologicalproposed
Yoga practice significantly reduced perceived stress levels in athletes
Variations
5 documentedTypical protocol
50 protocolsEstimatedAcross every study of this practice, whatever the variation.
15 min · 7×/week
- Course
- 5 weeks
- Per week
- 105 min
- Rounds
- 1–27
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 29 repeated-course and 21 single-session protocols
96% of the corpus contributed
Alternate Nostril Breathing with Retention
Intermediate9/1015–30 min · Daily
Alternate Nostril Breathing with Retention
Intermediate9/1015–30 min · Daily15–30 min · Daily
Editorial- How often
- Daily
- Intensity
- Low
- Time of day
- Morning
- Where
- Indoors
- Research depth
- Moderate
This variation adds a breath hold after each inhalation; example rhythms include 4:4:8 or 6:6:6 seconds. The instructions say to keep the hold unstrained and reduce the count or skip it if it feels uncomfortable.
No equipment needed.
As studied
14 protocolsEstimatedThe protocol the studies of this variation actually used.
15–30 min
- Course
- 6 weeks
- Rounds
- 1
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 9 repeated-course and 5 single-session protocols
Derived from1657940318700626286013552915917631006767+9 more in Sources
How it's done7 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Sit in a comfortable, upright position with your eyes closed.
- Adopt Vishnu mudra with your right hand: fold index and middle fingers, use thumb for right nostril, ring finger for left nostril.
- Close your right nostril with your thumb. Inhale slowly through the left nostril for a count of 4 (or 6).
- Close both nostrils gently and hold the breath for the same count (4 or 6).
- Release the right nostril and exhale slowly through it for double the count (8 or 12).
- Inhale through the right nostril for the same count, hold with both nostrils closed, then exhale through the left nostril for double the count. This completes one cycle.
- Repeat for 10-30 minutes, maintaining the ratio and a steady rhythm.
Cues
- · Keep the breath smooth and silent; avoid straining during the hold.
- · If the hold feels uncomfortable, reduce the count or skip the retention.
- · Maintain a slight chin lock (Jalandhara Bandha) if comfortable, to prevent pressure in the head.
Common mistakes
- Holding the breath too long, causing tension or dizziness.
- Inhaling or exhaling too forcefully.
- Losing the count and becoming irregular.
Studied protocols14 on file
- 30 min· 5×/week· 4 weeks· n=27· A repeated coursePMID 28601355
- 15 min· 14×/week· 1 week· n=60· A repeated coursePMID 33074110
- 15 min· 5×/week· 6 weeks· n=100· A repeated coursePMID 37693083
- 21 min· 7×/week· 6 weeks· n=24· A repeated coursePMID 41245337
- 15 min· 7×/week· 8 weeks· Rounds 1· n=40· A repeated coursePMID 16579403
- 15 min· 7×/week· 4 weeks· A repeated coursePMID 18700626
Basic Alternate Nostril Breathing
Beginner8/105–10 min · Daily
Basic Alternate Nostril Breathing
Beginner8/105–10 min · Daily5–10 min · Daily
Editorial- How often
- Daily
- Intensity
- Low
- Time of day
- Morning
- Where
- Indoors or outdoors
- Research depth
- Minimal
This version usually alternates nostrils without holding the breath, using a gentle, natural pace. The described routine lasts 5-10 minutes and emphasizes keeping the shoulders relaxed and the breath unforced.
No equipment needed.
As studied
15 protocolsEstimatedThe protocol the studies of this variation actually used.
5–10 min
- Course
- 5 weeks
- Rounds
- 27
- Intensity
- Low
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 8 repeated-course and 7 single-session protocols
Derived from2333406323814719268940622886218331180234+10 more in Sources
How it's done7 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Sit comfortably with your spine erect, either on a chair or cross-legged on the floor.
- Rest your left hand on your left knee, palm facing up or in a comfortable position.
- Bring your right hand to your nose. Curl your index and middle fingers toward your palm, leaving the thumb, ring finger, and little finger extended (Vishnu mudra).
- Close your right nostril with your right thumb. Inhale slowly and deeply through your left nostril.
- Close your left nostril with your ring finger, release your thumb from the right nostril, and exhale slowly through the right nostril.
- Inhale through the right nostril, then close it with your thumb, release the left nostril, and exhale through the left nostril. This completes one cycle.
- Continue alternating for 5-10 minutes, keeping the breath smooth and effortless.
Cues
- · Keep your shoulders relaxed and your face soft.
- · Maintain a gentle, natural pace; do not force the breath.
- · Focus on the sensation of air passing through each nostril.
Common mistakes
- Using too much force to close the nostrils, causing tension.
- Breathing too quickly or shallowly.
- Slouching or collapsing the chest.
Studied protocols27 on file
- 10 min· 14×/week· 0.7 weeks· n=170· A repeated coursePMID 31463330
- 10 min· 6×/week· 8 weeks· n=135· A repeated coursePMID 39360069
- 10 min· 7×/week· 4 weeks· n=100· A repeated coursePMID 32320171
- 10 min· 7×/week· 4 weeks· n=100· A repeated coursePMID 34213471
- 10 min· 1×/week· 7 weeks· n=140· A repeated coursePMID 34659061
- 5 min· 6 weeks· A repeated coursePMID 23814719
Extended Alternate Nostril Breathing
Intermediate8/1020–30 min · Daily
Extended Alternate Nostril Breathing
Intermediate8/1020–30 min · Daily20–30 min · Daily
Editorial- How often
- Daily
- Intensity
- Low
- Time of day
- Morning
- Where
- Indoors
- Research depth
- Minimal
This longer format lasts 20-30 minutes and combines alternating nostril breathing with deep abdominal breathing; gentle breath holds may be added. The instructions suggest dropping the holds if fatigue arises and sitting quietly for a minute at the end.
No equipment needed.
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Begin by sitting comfortably with your spine erect. Take a few deep abdominal breaths to prepare.
- Adopt Vishnu mudra. Start with a few rounds of basic alternate nostril breathing without retention to warm up.
- Gradually introduce a gentle breath hold after each inhalation, using a ratio that feels comfortable (e.g., 4:4:8).
- Continue the practice, maintaining a steady rhythm and focusing on the smooth transition between nostrils.
- If you feel fatigued, you may drop the retention and continue with simple alternating breaths.
- After 20-30 minutes, release the mudra, sit quietly with your eyes closed for a minute, and observe the effects.
Cues
- · Keep your breath deep and diaphragmatic throughout.
- · Maintain a slight smile to keep the face relaxed.
- · If your arm tires, you can switch hands or support your elbow with a cushion.
Common mistakes
- Pushing through discomfort or breathlessness.
- Allowing the mind to wander without returning to the breath.
- Ending the practice abruptly without a moment of stillness.
Studied protocols1 on file
- 12 min· 7×/week· 6 weeks· n=68· A repeated coursePMID 40242728
Slow-Paced Alternate Nostril Breathing
Intermediate8/1021–30 min · Daily
Slow-Paced Alternate Nostril Breathing
Intermediate8/1021–30 min · Daily21–30 min · Daily
Editorial- How often
- Daily
- Intensity
- Low
- Time of day
- First half of the day
- Where
- Indoors
- Research depth
- Minimal
This version guides breathing at about 5-6 breaths per minute, with an example cycle of 4-second breaths and 2-second pauses. The pauses are intended to remain comfortable rather than strained.
No equipment needed.
How it's done7 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Sit in a steady, comfortable posture with your spine straight.
- Set a timer or use a metronome app set to 5 or 6 beats per minute to guide your breath pace.
- Use Vishnu mudra. Close your right nostril and inhale through the left nostril for 4 seconds.
- Close both nostrils and pause for 2 seconds.
- Exhale through the right nostril for 4 seconds, then pause for 2 seconds with both nostrils closed.
- Inhale through the right nostril for 4 seconds, pause 2 seconds, exhale left for 4 seconds, pause 2 seconds. This is one cycle.
- Continue for 15-30 minutes, keeping the rhythm consistent.
Cues
- · Let the breath be soft and effortless; the pauses should be comfortable, not strained.
- · Keep your awareness on the flow of breath and the subtle pauses.
- · If you lose track, gently restart the cycle without frustration.
Common mistakes
- Rushing the breath to keep up with the timer.
- Holding tension in the face or jaw during pauses.
- Breathing from the chest instead of the diaphragm.
Studied protocols2 on file
- 30 min· n=1097· Single sessionsPMID 38179185
- n=96PMID 24968492
Quick Stress Relief Alternate Nostril Breathing
Beginner7/105 min · As needed
Quick Stress Relief Alternate Nostril Breathing
Beginner7/105 min · As needed5 min · As needed
Editorial- How often
- As needed
- Intensity
- Very low
- Time of day
- Any time
- Where
- Indoors or outdoors
- Research depth
- Minimal
This is a 5-minute version with smooth alternating breaths and no breath retention, intended for a brief reset during the day. Its instructions emphasize keeping the breath gentle and bringing attention back to it when the mind wanders.
No equipment needed.
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Find a quiet place to sit comfortably, even if just for a few minutes.
- Close your eyes and take a few natural breaths to settle in.
- Use your right hand in Vishnu mudra. Close your right nostril with your thumb and inhale slowly through the left nostril.
- Close the left nostril with your ring finger, release the right nostril, and exhale through the right.
- Inhale through the right nostril, then close it, release the left, and exhale through the left.
- Continue this alternating pattern for 5 minutes, keeping the breath gentle and unhurried.
Cues
- · Focus on the sensation of the breath cooling and calming your mind.
- · If your mind wanders, gently bring it back to the breath.
- · Keep your facial muscles relaxed.
Common mistakes
- Breathing too fast or shallowly due to time pressure.
- Slouching because of a casual setting.
- Forgetting to alternate nostrils correctly.
How to start
Community experience
Based on 291 public posts from Reddit, Bluesky, Hacker News, and YouTube.
What people report it did
21 outcomes mentioned across 291 public reports. A report often mentions several, so these counts do not add up to the total.
Reported benefits16
- Anxiety Reduction90 mentions
- Present Moment Awareness29 mentionsnot studied
- Mood Improvement23 mentions
- Concentration Improvement22 mentions
- Parasympathetic Activation17 mentions
- Cognitive Function Improvement13 mentions
- Stress Resilience Improvement10 mentions
- Biorhythm Regulation10 mentionsnot studied
- Emotional Regulation Improvement8 mentionsnot studied
- Physical Energy Increase7 mentionsnot studied
- Brain Fog Reduction7 mentions
- Sleep Onset Improvement6 mentionsnot studied
- Interoception Improvement5 mentionsnot studied
- Sleep Quality Improvement5 mentions
- Vagal Tone Improvement5 mentions
- Respiratory Health Support5 mentions
Reported side effects5
- Anxiety Increase6 mentionsnot studied
- Insomnianot studied
- Paresthesia (Tingling/Numbness)not studied
- Rhinitis (Runny Nose)not studied
- Vision Problemsnot studied
What people report doing
Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.
How often9 mentions
Intensity3 mentions
When5 mentions
Session lengthas written
References
54 screened · 52 analysed · 53 listed below
Studies and sources cited on this page. Evidence quality varies — check the grade on each.
- Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis.Int J Cardiol Cardiovasc Risk Prev2024Meta-analysisBn=1097
- Effectiveness of Alternative Nostril Breathing on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Complement Med Res2024Meta-analysisBn=1377
- Effect of an Eight-Week Breathing Exercise Program on the Respiratory Function and Craniovertebral Angle in Dental Students: A Pre-test and Post-test Quasi-experimental Study.Cureus2026Quasi ExperimentalCn=40
- Short-Term Effects of Nostril-Regulated Yoga Breathing on Autonomic Variables: A Randomized Crossover Trial.Int J Yoga Therap2026Crossover RCTCn=45
- Acute Psychophysiological Effects Of 4-7-8 And Nadi Shodhana Breathing: A Randomized Crossover Study.Appl Psychophysiol Biofeedback2026Crossover RCTCn=34
- An Investigation of the Effects of Yoga on the Psychological Well-Being of Young Athletes: A Randomized Controlled Trial.Cureus2025RCTCn=88
- Effect of 12-week Practice of Anulom Vilom Pranayama as Adjunctive Therapy on the Cardiac Autonomic Balance, Cognition, Psychological Status, and Quality of Life in Individuals with Mild-to-Moderate Parkinson's Disease: A Randomized Controlled Trial.Int J Yoga2025RCTCn=86
- Effects of yogic practices on physiological and biochemical parameters of hypertensive patients: A systematic review of clinical trials.J Ayurveda Integr Med2025Systematic reviewCn=1306
- An Exploratory Randomised Trial to Assess the Effect of Nadi Shodhan Pranayama as an Adjunct Versus Standard Non-pharmacological Management in Hypertensives.Ann Neurosci2025RCTCn=68
- The impact of alternate nostril breathing on the severity and frequency of migraine attacks: a randomized control trial.Prim Health Care Res Dev2025RCTCn=86
Show all 53 references
- The effect of breathing exercises on pain, sleep, and symptom management in patients undergoing hemodialysis: a randomized controlled trial.2025RCTCn=69
- Immediate Hemodynamic Changes during Slow Uninostril and Alternate Nostril Breathing Patterns in Normotensive Adults.2024RCTCn=132
- The Impact of Yogic Breathing Exercises on Pulmonary Functions in Asymptomatic Smokers.2024Quasi ExperimentalCn=135
- Effects of an 8-week intervention of anulom vilom pranayama combined with heartfulness meditation on psychological stress, autonomic function, inflammatory biomarkers, and oxidative stress in healthcare workers during COVID-19 pandemic: a randomized controlled trial.2024RCTCn=100
- Effects of Nadishodhana and Bhramari Pranayama on heart rate variability, auditory reaction time, and blood pressure: A randomized clinical trial in hypertensive patients.2023RCTCn=100
- Effect of alternate nostril breathing exercise on autonomic functions, ocular hypertension, and quality of life in elderly with systemic hypertension and high-tension primary open-angle glaucoma.2023RCTCn=60
- Effect of alternate nostril breathing on evoked potentials among internet addicts.2022Quasi ExperimentalCn=100
- Slow yoga breathing improves mental load in working memory performance and cardiac activity among yoga practitioners.2022Crossover RCTCn=40
- The Effect of Specific Techniques of Nasal Breathing [Pranayama] on Intra-Ocular Pressure in Normal Individuals, a Randomized Trial.2022RCTCn=164
- The Effect of Pranayamic Breathing as a Positive Psychology Exercise on Foreign Language Learning Anxiety and Test Anxiety Among Language Learners at Tertiary Level.2021Quasi ExperimentalCn=140
- Effect of alternate nostril breathing on cardio respiratory parameters and muscle strength among rotating shift workers.2021Observational Cross SectionalCn=280
- Effects of alternate nostril breathing exercise on cardiorespiratory functions in healthy young adults.2021RCTCn=100
- Can Breathing Exercise or Pranayama Affect the Intraocular Pressure in the Short-term?2021Observational Cross SectionalCn=73
- Effects of alternate nostril breathing exercise on respiratory functions in healthy young adults leading stressful lifestyle.2020Quasi ExperimentalCn=100
- Effects of alternate nostril breathing exercise on cardiac functions in healthy young adults leading a stressful lifestyle.2020RCTCn=100
- Breathing exercises and pranayamas to decrease perceived exertion during breath-holding while locked-down due to COVID-19 online randomized study.2020RCTCn=60
- Changes in Shape and Size Discrimination and State Anxiety After Alternate-Nostril Yoga Breathing and Breath Awareness in One Session Each.2019Crossover RCTCn=50
- Effect of alternate nostril breathing exercise on blood pressure, heart rate, and rate pressure product among patients with hypertension in JIPMER, Puducherry.2019RCTCn=170
- The impact of deep breathing and alternate nostril breathing on heart rate variability: a human physiology laboratory.2019Quasi ExperimentalCn=55
- A Pilot Study on the Effect of Alternate Nostril Breathing and Foot Reflexology on Intraocular Pressure in Ocular Hypertension.2019Pilot studyCn=11
- Effect of Alternate Nostril Breathing Exercise on Experimentally Induced Anxiety in Healthy Volunteers Using the Simulated Public Speaking Model: A Randomized Controlled Pilot Study.2017RCTCn=30
- Acute effects on cardiovascular oscillations during controlled slow yogic breathing.2017Quasi ExperimentalCn=12
- Yogic breathing practices improve lung functions of competitive young swimmers.2017RCTCn=27
- Deep Breathing Practice Facilitates Retention of Newly Learned Motor Skills.2016RCTCn=40
- Effect of Left, Right and Alternate Nostril Breathing on Verbal and Spatial Memory.2016Quasi ExperimentalCn=51
- Alternate Nostril Breathing at Different Rates and its Influence on Heart Rate Variability in Non Practitioners of Yoga.2016Quasi ExperimentalCn=25
- Blood pressure and heart rate variability during yoga-based alternate nostril breathing practice and breath awareness.2014Quasi ExperimentalCn=41
- Comparative study on the effect of Saptamrita Lauha and Yoga therapy in myopia.2014RCTCn=60
- Differential effects of uninostril and alternate nostril pranayamas on cardiovascular parameters and reaction time.2014Quasi ExperimentalCn=20
- Assessment of the effects of pranayama/alternate nostril breathing on the parasympathetic nervous system in young adults.2013Quasi ExperimentalC
- Blood pressure and Purdue pegboard scores in individuals with hypertension after alternate nostril breathing, breath awareness, and no intervention.2013RCTCn=90
- Effect of short-term practice of pranayamic breathing exercises on cognition, anxiety, general well being and heart rate variability.2013RCTCn=96
- Influence of alternate nostril breathing on heart rate variability in non-practitioners of yogic breathing.2012Crossover RCTCn=20
- Effect of alternate nostril breathing exercise on cardiorespiratory functions.2008Quasi ExperimentalC
- Immediate effect of three yoga breathing techniques on performance on a letter-cancellation task.2007RCTCn=20
- Influence of alternate nostril breathing on cardiorespiratory and autonomic functions in healthy young adults.2005Quasi ExperimentalCn=40
- Yoga breathing through a particular nostril increases spatial memory scores without lateralized effects.1997RCTCn=135
- Pranayama increases grip strength without lateralized effects.1997RCTCn=130
- EEG changes during forced alternate nostril breathing.1994Quasi ExperimentalCn=18
- Breathing through a particular nostril can alter metabolism and autonomic activities.1994RCTCn=48
- A study of yoga as a nursing intervention in the care of patients with pleural effusion.1984Quasi ExperimentalCn=20
- The effect of the inner engineering program on interpersonal relationships: a qualitative study of emotional regulation and relational transformation.2025QualitativeDn=24
- Expert knowledge synthesis