Alternate Nostril Breathing for Anxiety, Stress & Overwhelm

This post is part 3 of our multi-part blog series focused on teaching simple, effective grounding exercises to help manage anxiety, stress, overwhelm, and emotional dysregulation.

In this post, we’re introducing a technique called Alternate Nostril Breathing.

When anxiety, stress, burnout, or emotional overwhelm begin to build, grounding yourself through intentional breathing can help calm both the mind and body. One breathing technique that many people find soothing and balancing is Alternate Nostril Breathing — a gentle mindfulness practice that encourages slow, steady breathing and focused attention.

This calming exercise may help support relaxation, emotional regulation, mental clarity, and stress reduction during difficult or demanding moments.

What Is Alternate Nostril Breathing?

Alternate Nostril Breathing is a simple breathing exercise where you gently alternate breathing through one nostril at a time. The rhythmic pattern encourages slower breathing and may help shift the nervous system into a calmer, more regulated state.

Many people use this technique when they are:

• Feeling anxious or emotionally overwhelmed

• Experiencing stress or burnout

• Struggling to slow racing thoughts

• Having difficulty focusing or concentrating

• Looking for grounding tools during challenging moments

• Preparing for sleep or rest

How to Practice Alternate Nostril Breathing

1. Sit comfortably with a straight back. Relax your shoulders and gently close your eyes.

2. Rest your left hand on your lap.

3. Place your right index and middle fingers on your forehead. Use:

   • Your thumb to close your right nostril

   • Your ring finger to close your left nostril

4. Close your right nostril with your thumb.

5. Inhale slowly and deeply through your left nostril for a count of 4.

6. Close your left nostril with your ring finger.

7. Exhale slowly through your right nostril for a count of 6.

8. Inhale through your right nostril for a count of 4.

9. Close your right nostril and exhale through your left nostril for a count of 6.

10. Continue repeating this cycle for 5–10 minutes, maintaining slow, gentle, steady breathing.

Tips for Success

• Try not to force the breath — comfort is more important than perfection.

• It is completely okay to start small. Even practicing for just 2 minutes can be beneficial, and you can gradually build up over time.

• If the counting feels difficult, shorten or lengthen the counts naturally.

• Practicing consistently can help the exercise feel more natural and effective.

• If you feel lightheaded, pause and return to normal breathing.

Supporting Your Mental Health

Breathing exercises can be powerful tools for managing anxiety, stress, burnout, and emotional overwhelm. While coping strategies can help in the moment, ongoing stress or emotional struggles can sometimes benefit from additional support.

At Maple Key Counselling & Psychotherapy, our therapists provide compassionate support for individuals navigating anxiety, stress, burnout, emotional overwhelm, and life’s challenges. We offer a warm, supportive space where you can learn practical coping strategies and work toward improved emotional well-being.

If you are looking for support, we invite you to connect with our team to learn more about how therapy can help.