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Learn Alternate-Nostril Breathing for Stress Regulation

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

Learn alternate-nostril breathing with Rachel Nicks in this simple, accessible breathwork practice designed to help you slow down, settle stress, and reconnect with yourself through the power of conscious breathing. Rachel introduces this traditional breathing technique as a way to create greater balance while guiding you through a short, focused sequence of alternating the breath between the nostrils. Whether you’re feeling anxious, overwhelmed, mentally busy, or simply in need of a moment to pause, this grounding breathing practice offers a few minutes to shift your energy, calm the mind, and bring your awareness back to the present moment.

Learn Alternate-Nostril Breathing Step by Step

Rachel begins by showing you how to position your hand and use your thumb to gently close one nostril at a time as you move through the alternating breathing pattern. You’ll inhale through one nostril, exhale through the other, and continue switching sides while gradually deepening the breath. Rachel encourages you to breathe fully and notice the sensations created by each inhale and exhale, allowing the practice to become a focused form of breath awareness. This straightforward technique makes alternate-nostril breathing easy to learn and gives you a practical breathwork tool you can return to whenever you need to create a moment of calm.

Use the Breath to Settle Stress & Anxiety

As you move through the breathing sequence, bring your attention away from the busyness of the day and toward the steady rhythm of your breath. Rachel highlights alternate-nostril breathing as a supportive practice for settling feelings of stress or anxiety and creating a greater sense of balance within. Rather than trying to solve everything happening around you, use these few minutes to pause, breathe deeply, and notice what shifts when you give yourself permission to slow down. The intentional rhythm of conscious breathing can help create a calming focal point for the mind while encouraging you to reconnect with your body.

Ground, Clear & Refocus Your Mind

Throughout the practice, Rachel invites you to visualize filling your “tank” with each inhale and clearing with each exhale, using the breath as a way to cultivate a sense of grounding and renewal. As your attention follows the movement of the breath, notice how your energy, mood, and focus may begin to shift. This mindful breathing practice offers an opportunity to step away from mental overwhelm and reconnect with the present moment, creating space to feel more centered and aware. Allow the breath to become an anchor that helps you return to yourself whenever you need to pause and reset.

View the Video Transcript.

About Rachel Nicks

Rachel Nicks is a trainer, doula, lactation counselor, actor, podcaster, and founder of Birth Queen, a nonprofit organization working to combat the Black maternal health crisis. Through her work, Rachel creates spaces centered on education, advocacy, wellness, and support for Black women and birthing people. Born in Oakland, California, Rachel is a mother of two sons and resides in New York City.

You can connect with Rachel on Instagram @birthqueenorg or visit her website.

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