Nasal breathing techniques, rooted in ancient practices, offer a simple yet powerful way to influence your body’s physiological state. By selectively breathing through the left or right nostril (by closing the other with your finger), you can activate specific branches of the autonomic nervous system to promote relaxation or boost energy and focus. Below, we explore the science and practical applications of left and right nasal breathing, supported by recent research, to help you understand when and why to use each technique.

Left Nasal Breathing: Activating Calm and Relaxation

When to Use

Left nasal breathing is ideal when you want to calm down, reduce stress, or prepare for sleep. It activates the parasympathetic nervous system, which governs the “rest and digest” response, helping you shift into a state of relaxation.

Why It Works

Breathing through the left nostril enhances cooling, receptive, and calming qualities. Physiologically, this practice can lower heart rate and cortisol levels, fostering a sense of calm. A 2018 study highlighted by Healthline found that regular practice of left nasal breathing reduces perceived stress levels over time[^1]. Additionally, research published in the National Journal of Physiology, Pharmacy and Pharmacology showed that left unilateral nostril breathing (LUNB) promotes parasympathetic activity, though effects may vary across individuals[^2].

Best Times to Practice

• Evening or Before Sleep: Left nasal breathing is particularly effective in the evening to quiet the mind and body, easing the transition into sleep. By activating the parasympathetic nervous system, it counteracts the stress response, helping you wind down.

• During High Stress: If you’re feeling anxious or overwhelmed during the day, a few minutes of left nasal breathing can help shift your body into a calmer state, reducing physical signs of stress like elevated heart rate or tension. A 2021 study in Scientific Reports demonstrated that even one session of slow, deep nasal breathing can enhance vagal tone and reduce anxiety[^3].

Right Nasal Breathing: Boosting Energy and Focus

When to Use

Right nasal breathing is ideal when you need a surge of energy, sharper focus, or motivation to tackle tasks. It activates the sympathetic nervous system, which drives the “fight or flight” response, priming you for action.

Why It Works

Breathing through the right nostril is associated with warming, active, and energizing qualities. This increases blood flow to muscles, heightens alertness, and sharpens cognitive focus. A study from the International Journal of Neuroscience found that right nostril breathing is associated with increased left brain hemisphere activity, enhancing logical and analytical tasks[^4]. Additionally, research from the National Center for Biotechnology Information (NCBI) suggests that right nostril breathing can reduce mind wandering and improve cognitive performance, making it a great tool for boosting motivation[^5].

Best Times to Practice

• Morning or When Procrastinating: Right nasal breathing is perfect for kickstarting your day with energy or overcoming procrastination. Increasing sympathetic activity helps you feel alert and ready to dive into tasks. A 2022 study in Biological Psychology noted that right nostril breathing can enhance cognitive arousal, supporting its use for tasks requiring focus[^6].

• Before Physical Activity: If you’re gearing up for exercise or any physically demanding activity, right nasal breathing can prepare your body by boosting muscle blood flow and overall arousal.

Practical Applications

Left Nasal Breathing for Sleep

Incorporating left nasal breathing into your evening routine can signal to your body that it’s time to wind down. Promoting parasympathetic activation reduces stress-induced interference with your sleep cycle, helping you fall asleep more easily.

Right Nasal Breathing for Motivation

When you’re feeling sluggish or struggling to start a task, right nasal breathing can shift your state from lethargy to alertness. A few minutes of this practice can provide the mental and physical boost needed to tackle your to-do list with focus and enthusiasm.

Additional Considerations

Finding Balance

The body naturally alternates nostril dominance every few hours to maintain balance between the sympathetic and parasympathetic systems, a process known as the nasal cycle. By manually practicing left or right nasal breathing, you can influence this balance to suit your needs. However, the effects are gradual and may require consistent practice for noticeable results.

Individual Variability

Responses to nasal breathing vary due to differences in physiology, such as nasal anatomy or respiratory health. Some individuals may feel immediate effects, while others may need regular practice to notice significant changes. A 2025 article from Biology Insights highlights that factors like genetics and environmental conditions can influence the efficacy of nostril-specific breathing[^7].

Complementary Practices

Nasal breathing is often most effective when combined with other mindfulness practices, such as meditation. Pairing these techniques with mindful awareness or physical postures can amplify their benefits, creating a holistic approach to managing stress and energy.

Conclusion

Left nasal breathing is a powerful tool for calming the mind and body, making it ideal for evening routines or high-stress moments due to its parasympathetic activation. Right nasal breathing, conversely, is perfect for boosting energy and focus, particularly in the morning, when you have an energy dip, or when procrastination strikes, thanks to its sympathetic activation. By incorporating these evidence-backed practices into your daily routine, you can harness the power of your breath to enhance both relaxation and productivity.

References

• [^1]: Healthline: Breathing Exercises for Stress Relief, https://www.healthline.com/health/breathing-exercise

• [^2]: Mutreja, P., Thapa, B., & Gupta, S. (2022). Effect of yoga (unilateral nostril breathing) on autonomic nervous system activity in medical students – A randomized parallel group study. National Journal of Physiology, Pharmacy and Pharmacology, 12(4), 410-414, https://www.njppp.com/?mno=25880

• [^3]: Magnon, V., Dutheil, F., & Vallet, G. T. (2021). Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. Scientific Reports, 11, Article number: 19267, https://www.nature.com/articles/s41598-021-98736-9

• [^4]: Dane, S., Caliskan, E., Karasen, M., & Oztasan, N. (2002). Effects of unilateral nostril breathing on blood pressure and heart rate in right-handed healthy subjects. International Journal of Neuroscience, 112(1), 97-102, https://www.tandfonline.com/doi/abs/10.1080/00207450212005

• [^5]: Jella, S. A., & Shannahoff-Khalsa, D. S. (1993). The effects of unilateral forced nostril breathing on cognitive performance. International Journal of Neuroscience, 73(1-2), 61-68, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104536/

• [^6]: Hecka, D. H., Correia, B. L., Fox, M. B., et al. (2022). Recent insights into respiratory modulation of brain activity offer new perspectives on cognition and emotion. Biological Psychology, 170, 108316, https://www.sciencedirect.com/science/article/abs/pii/S0301051122000502

• [^7]: Right vs Left Nostril Breathing: Brain Activity Insights. (2025). Biology Insights, https://www.biologyinsightsjournal.com/right-vs-left-nostril-breathing