How To Practice Alternate Nostril Breathing

Alternate nostril breathing, also known as Nadi Shodhana, is a simple yet powerful breathing technique that has been practiced for centuries in the Indian tradition of yoga. It involves alternating the flow of breath through each nostril, with the goal of balancing the nervous system and promoting a sense of calm and clarity. In this blog post, we'll dive deeper into the benefits of alternate nostril breathing and how you can incorporate it into your daily life.

What is Alternate Nostril Breathing?

Alternate nostril breathing is a technique that involves using the right and left nostrils to inhale and exhale. To practice this technique, you'll need to use your thumb and index or middle finger to gently close off one nostril while inhaling through the other. Then, you'll switch nostrils and exhale through the one you previously inhaled through. This process is then repeated on the other side, with the breath flowing in and out of each nostril in an alternating pattern.

The History of Alternate Nostril Breathing

Alternate nostril breathing has its roots in the ancient practice of yoga, where it is known as Nadi Shodhana. Nadi means "channel" or "pathway," while Shodhana means "purification." The goal of Nadi Shodhana is to purify the energy channels in the body and bring balance to the nervous system.

The Benefits of Alternate Nostril Breathing

There are many potential benefits to practicing alternate nostril breathing, including:

• Reducing stress and anxiety: Alternate nostril breathing can help to calm the mind and reduce feelings of stress and anxiety.

• Improving focus and concentration: By focusing on the breath, alternate nostril breathing can help to improve focus and concentration.

• Balancing the nervous system: Alternate nostril breathing can help to balance the sympathetic and parasympathetic nervous systems, which can help to improve overall well-being.

• Reducing headaches: Some people find that alternate nostril breathing can help to reduce the severity and frequency of headaches.

• Improving sleep: Alternate nostril breathing can help to relax the mind and body, making it easier to fall asleep.

How To Practice

To practice alternate nostril breathing, follow these steps:

• Find a comfortable seated position with a straight back. You can sit on a chair, on the floor with your legs crossed, or on a meditation cushion.

• Close your eyes and take a few deep breaths to relax.

• Using your right hand, place your index and middle fingers on your forehead, and your thumb on your right nostril.

• Exhale through your left nostril, then inhale through the same nostril.

• Close off your left nostril with your ring finger, and exhale through your right nostril.

• Inhale through your right nostril, then close it off and exhale through your left nostril.

• This completes one round of alternate nostril breathing. Continue for 5-10 rounds, or for as long as you like.

Tips for Practicing

Here are a few tips to help you get the most out of your alternate nostril breathing practice:

• Keep your breath slow and smooth. Try to make the inhale and exhale the same length.

• Don't force the breath. Allow it to flow naturally, without straining or holding your breath.

• Stay focused on the breath. If your mind wanders, gently bring it back to the breath

• Remember this is a practice, it takes time to learn anything new. Stay with it!

See you on your mat !