
The alternate nostril breath is a great technique for de-stressing
Since I began writing this blog over 5 years ago, several times I have discussed the immense benefits of doing a simple yoga breathing technique called the alternate nostril breath. And, it is time I shared some more information about this technique with you!
Many of us pay little attention to how we breath unless we are pregnant and taking Lamaze classes in which among other things, we learn how to breathe our way through labor pains. But how we breath is vital to our well-being and effective breathing is central to practice of yoga.
Not only should we synchronize our breathing with yoga movements and poses, but engaging in certain yoga breath techniques on their own maximizes what our body, mind, and spirit can gain from yoga, especially in boosting our energy and ridding ourselves of dangerous stress.
This weekend I attended what is reported to be the largest used booksale on the East Coast, the annual Stone Ridge School of the Sacred Heart booksale. I bought some literary gems, including two books on yoga. I wanted to share with you some of the material from one of those books which points to the exceptional power and benefit of the alternate nostril breath.
In Neti: Healing Secrets of Yoga and Ayurveda, David Frawley tells us, "Probably the most important pranayama (which means yoga breathing) is 'alternate nostril breathing' where one breathes exclusively through one nostril and generally out the opposite nostril...Alternate nostril breathing is probably the best exercise for the nostrils, which as muscles require their proper exertion in order to maintain their tone and flexibility. Through alternate nostril breathing you can provide a good workout for your nostrils, which in most of us are weak and otherwise not directly exercise at all. This practice aids in developing the strength of the nostrils, which in turn increaes our breathing capacity and vital energy all around...Daily alternate nostril breathing is as important to the health of the nose as daily exercise is for the overall health of the body..."
I bet as a yoga beginner, you had not given much thought to giving your nostrils a workout, eh?
For my part, I practice the alternate nostril breath daily. I do it in the morning upon awakening as I transition into meditation and I do it at night to help me relax into slumber.
If you have not yet begun this powerful "breathing for life" technique - start it tonight or tomorrow morning. It will help you relax, de-stress, and re-energize. Instructions follow below:
Alternate Nostril Breath
Type of yoga pose: Can be done seated or lying down
Body parts targeted: Lungs and nervous system
How to do the pose:
- Sit in a comfortable position on your mat or in a chair with your spine erect (or lie down on your back on a mat or other flat surface).
- You may choose to close your eyes. Closing your eyes enhances the relaxation and calming effect of this technique.
- Place your left thumb on but not closing your left nostril and place your index finger and middle finger on your forehead in the space between your eyebrows. Exhale deeply from both nostrils.
- Press down upon your left nostril with your left thumb and breathe in through your right nostril, expanding your abdomen (i.e., using the same body movement of the complete breath) and filling your lungs to the count of 8 or whatever count is most comfortable for you.
- Press your index and middle fingers down on your right nostril and hold your breath for a count of 4.
- Raise your left thumb off your left nostril and exhale all the air in your lungs through your left nostril to the count of 8.
- Without changing the position of your hand, follow by breathing in through your left nostril for a count of 8.
- Now press your left thumb down on your left nostril so both nostrils are closed. Hold your breath for a count of 4.
- Lift your index and middle fingers from your right nostril and exhale through your right nostril for a count of 8.
This completes one round of alternate nostril breathing. Switch arms for the next found of breathing and go through the same routine starting by exhaling through both nostrils and then inhaling through the right nostril.
Number of repetitions: 3 rounds or do the breathing for five minutes alternating nostrils. With practice, build up the counts so you are inhaling, holding, and exhaling for a count of 8. Do this breathing technique any time of the day when you need to relax, clear your mind, or slow down your pace.
Key benefits from this pose:
- Increases “prana” – i.e., the “life force” or energy in the body.
- Helps clear air passages.
- Relaxes and calms body, mind, and nerves.
- Clears mind.
- Balances opposite currents in your body and helps restore equilibrium.
- Functions as an excellent way to begin your yoga session, as a prelude to meditation, or for winding down after doing poses.
- Quiets the mind and can help in overcoming insomnia.
- Strengthens the nervous system and improves circulation.
- Relieves sinus conditions by dissolving obstructions in the nasal passages and can increase immunity to colds.
- Can alleviate headaches (or anxiety stomach aches).
- Helps develop overall serenity.
Laura’s special hints and experience with this technique:
Inhale and exhale without strain in and out through the nose, not through the mouth. When you begin this technique, you may notice, as I did, that one nostril is clearer than the other. I had trouble breathing through my right nostril. Don’t worry—over time both nostrils will clear and you will breathe through each one with no problem. And, some yogis say that our nostrils sometimes take turns being “in charge” throughout the day.
You can use this breathing technique to increase your energy during afternoon lulls or whenever you need to “pep” yourself up. I have used the alternate nostril breath technique to alleviate occasional anxiety and stomach aches by breathing and focusing on the words, “deep relaxation.” Within 2 to 3 minutes, the stomach pains subsided. This yoga breath technique can also quiet the body and mind before meditation or sleep. At bedtime, lie down in your bed and do 5 to 7 rounds of the alternate breath technique to relax and release all tension.
One fellow yogi friend from middle school, Ann Kelly Ogle, told me that she was taught that exhalations should be twice as long as inhalations when doing deep breathing exercises. I believe this varies by teacher. I learned the above breathing process from Yoga for Beauty and Health. However, you may wish to try Ann’s suggestion as well and find your preference. The key is slow and deep breathing!
Yours for giving your body AND your nostrils a daily yoga workout!
Laura Venecia Rodriguez, the Beginners' Yoga at Home Coach

TM
Also see: http://www.DoYogaAtHomeNow.com