How Pranayama and Alternate Nostril Breathing Heal Trauma
Trauma leaves more than just memories it can shape how we breathe, how we process stress, and how safe we feel in our own bodies. One of the most powerful tools for restoring that sense of safety comes from the yogic tradition: pranayama, the practice of conscious breath control.
Among the many pranayama techniques, Nadi Shodhana or alternate nostril breathing is particularly effective for calming the nervous system, balancing the mind, and supporting trauma recovery.
What Is Pranayama?
The word pranayama comes from Sanskrit: prana meaning “life force” or “vital energy,” and ayama meaning “to extend or regulate.” In yogic philosophy, the breath is more than oxygen — it’s a carrier of life energy, and by consciously controlling it, we can influence our physical, mental, and emotional states.
Pranayama includes a range of breathing techniques, each designed with a specific purpose — from energizing the body to quieting the mind.
What Is Alternate Nostril Breathing (Nadi Shodhana)?
Nadi Shodhana translates to “channel cleansing.” In this practice, you gently close one nostril, inhale through the other, then switch sides to exhale, continuing in a rhythmic pattern.
From a physiological perspective, alternate nostril breathing:
Balances activity between the left and right hemispheres of the brain.
Stimulates the vagus nerve, activating the parasympathetic (“rest and digest”) nervous system.
Reduces cortisol and other stress hormones.
How This Practice Supports Trauma Healing
1.
Regulates the Nervous System
Trauma can keep the body stuck in fight-or-flight mode. Alternate nostril breathing helps shift the body into a parasympathetic state, where healing and recovery are possible.
2.
Balances Emotional States
Because it balances brain hemispheres, this practice can reduce overactive emotional responses and promote mental clarity, which is especially helpful for those experiencing anxiety or hypervigilance after trauma.
3.
Creates a Safe Anchor in the Present Moment
Breathing consciously through a set pattern gives the mind a focused, predictable rhythm. This predictability helps the body feel safe and reduces reactivity to intrusive thoughts or flashbacks.
4.
Encourages Gentle Release
Deep, balanced breathing can help release physical tension stored in the chest, diaphragm, and shoulders — areas that often hold the imprint of traumatic experiences.
How to Practice Alternate Nostril Breathing
Sit comfortably with your spine upright.
Relax your shoulders and close your eyes.
Using your right hand, place your thumb on your right nostril and your ring finger on your left nostril.
Gently close your right nostril, inhale slowly through the left.
Close the left nostril, open the right, and exhale slowly.
Inhale through the right nostril, then switch and exhale through the left.
Continue this pattern for 5–10 minutes, keeping your breath smooth and steady.
A Gentle Reminder
If you’re working through trauma, start slowly. Even calming practices can sometimes bring emotions to the surface. You may want to work with a trained breathwork facilitator who can guide you safely.
At Holistic Breath Academy, we integrate pranayama and trauma-aware guidance into our breathwork teacher training. You’ll not only experience the healing benefits yourself, but also learn how to share these techniques with others in a safe, informed way.
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