Alternate Nostril Breathing

Decrease stress and lower Cortisol with Alternate Nostril Breathing:

  1. ›Block the right nostril with the right thumb
  2. ›Inhale through the left side
  3. ›Block the left nostril with the right ring finger
  4. ›Exhale through right side
  5. ›Breathe comfortably
  6. ›Repeat 5-10 times

Alternate Nostril Breathing (source)

  • Balances the left and right brain hemispheres and thus balances and calms the nervous system…
  • Works on the pituitary gland to regulate the whole hormonal system
  • It can be very helpful for those suffering from PMS and menopause
  • Clears the mind and improves concentration and memory
  • Is a very calming technique and can help to reduce feelings of stress and anxiety while at the same time increasing vitality
  • Prepares for meditation – bringing the mind quite quickly into theta brain wave – deeply settled mind
  • Helps you breath properly and sleep at night
Stress Warning Signs and Symptoms
Cognitive Symptoms Emotional Symptoms
  • Memory problems
  • Inability to concentrate
  • Poor judgment
  • Seeing only the negative
  • Anxious or racing thoughts
  • Constant worrying
  • Moodiness
  • Irritability or short temper
  • Agitation, inability to relax
  • Feeling overwhelmed
  • Sense of loneliness and isolation
  • Depression or general unhappiness
Physical Symptoms Behavioral Symptoms
  • Aches and pains
  • Diarrhea or constipation
  • Nausea, dizziness
  • Chest pain, rapid heartbeat
  • Loss of sex drive
  • Frequent colds
  • Eating more or less
  • Sleeping too much or too little
  • Isolating yourself from others
  • Procrastinating or neglecting responsibilities
  • Using alcohol, cigarettes, or drugs to relax
  • Nervous habits (e.g. nail biting, pacing)


Try this technique to help alleviate these symptoms!