SDS 546: Daily Habit #4: Alternate-Nostril Breathing

Back in Episode #538, Jon kicked off the new year of Five-Minute Fridays by introducing the practice of habit-tracking and providing listeners with a template habit-tracking spreadsheet. He followed that up in Episodes #540 and #544 by detailing the habits that kick off his day, including drinking a glass of water and making his bed. 

This week, Jon continues the series with a look at alternate-nostril breathing (ANB). ANB is often associated with yoga classes, so if you do a lot of yoga, you may have encountered this technique before. Still, ANB can be performed anywhere, anytime –not just at the yoga studio.

For Jon, his ANB morning ritual makes him feel centered, focused, and present — and, as a result, he finds himself both enjoying the gift of life and feeling ready to tackle anything that comes his way. What’s more, if he’s feeling particularly stressed out or out of touch with the present moment, he might also quickly squeeze in a few rounds of ANB throughout the day.

Many may consider ANB a random mindfulness technique or coping mechanism, however, in the show notes below, you’ll find links to several academic, peer-reviewed studies that link ANB to the following benefits:

• Slows your heartbeat
• Lowers your blood pressure
• Improves your breathing
• And, ultimately, regulates your stress response, thereby diminishing anxiety and feelings of fearfulness