Nadi Shodhana Pranayama or alternate nostril breathing is a powerful breathing technique that calms the body, mind, and spirit. Here is how to practice alternate nostril breathing.
Have you ever had one of those days when you feel anxious about a conversation? Perhaps you feel nervous about a project or a presentation, or you’re just FREAKN’ stressed out. Your mind is jumping from one thought to another spot on like a monkey. You want to calm it down, but nothing seems to work.
Alternate Nostril Breathing and its benefits
Alternate nostril breathing is a simple and easy technique you can use to ease the thinking mind before meditation or when feeling stressed out, having anxious thoughts, or can’t fall asleep.
You can practice alternate nostril breathing anywhere and at any time, and it brings you right back to the present moment.
You can practice it on your own, but to make sure you are doing it right, I highly recommend you ask a yoga teacher to show you in person how to do it the correct way.
To read all about the benefits of Alternate Nostril Breathing please click this link.
As mentioned in the above mentioned article, alternate nostril breathing is best done on an empty stomach, and it is better not to do the practice when you are sick or congested.
Alternate Nostril Breathing is not a substitute for any medical treatment. It is highly recommended to always talk to your doctor before beginning any breathing exercise, especially if you have any medical concerns or conditions.
Now that we’ve got that out of the way, here is how to practice alternate nostril breathing.
How to practice Alternate Nostril Breathing
- First, sit in a comfortable position with your spine erect and your shoulders relaxed.
- Place your left hand on your left knee or your lap, palms open and facing the ceiling.
- Place the tip of your index finger and your middle finger of your right hand lightly in between your eyebrows. The ring finger (of your right hand) on your left nostril and your thumb (right hand) on your right nostril. You will use your ring finger to open and close the left nostril and your thumb to open and close your right nostril.
- If you feel comfortable, you can gently close your eyes and take a deep breath in and out through your nose. Your mouth should be closed at all times; you should breathe only through your nose.
- Close your right nostril, lightly pressing your thumb on the right nostril, and gently breath breathe out through the left nostril.
- To recap, first inhale through both nostrils, close the right nostril and breathe out through the left nostril.
- Now breathe in from the left nostril and then gently press the left nostril with your ring finger, remove the right thumb from the right nostril and breathe out from the right nostril.
- Breathe in from the right nostril and breathe out from the left nostril. Ta-da, that is your first round of alternate nostril breathing.
- Continue breathing gently in and out from alternate nostrils; after each exhalation, breath in from the same nostril from which you exhaled. (inhaling from the left, exhaling from the right, inhaling from the right, exhaling from the left, inhale from the left, exhale from the right, and so on.)
- If you feel comfortable, you may keep your eyes closed and take long deep breaths. Do not force your breath. If you like some consistency, you can match the length of your inhales, pauses, and exhales. So, for example, inhale for a count of 4, hold for 4, exhale for 4, and hold for 4. But always do what feels best to you and ALWAYS listen to your body and do what is best for YOU.
- 3- 5 minutes of alternate breathing is enough. This is usually around 9 rounds through both the left and right nostril.
When you are done, you can relax and rest your right hand on your lap and keep your eyes closed for a few minutes. You can also do a short meditation or go on with your day and be your Awesome Self.
Final Note
So there you have it, whenever you feel anxious about a conversation or a meeting, nervous about a project or a presentation, or just stressed out, and you want to calm your body, mind, and spirit, alternate nostril breathing can bring you right back into the present moment.
If you have any further questions on how to practice alternate nostril breathing please leave me a comment below. I’d be happy to assist you.