The alternate nostril breath technique can calm your nerves and relieve stress
Two weeks ago, the local Washington DC metro area mini-newspaper, the Express (handed out at metro stations), had an article with a not so surprising title: "The Art of Dealing with It: Washingtonians Still Stressed Out by the Election are Finding Ways to Feel Better and Do Good."
Truth be told, I am indeed one of the so-called Washingtonians who has been stressed out by current events in our national political landscape. And, I won't get political here - this is after all, a blog dedicated to yoga. Nevertheless, it turns out that no matter what their political beliefs happen to be, since the 2016 presidential election, many people have lost their cool...
Given the obvious intensity of the stress in the region where I work and live,Washington, DC, the nation's capital, I felt my readers could benefit from reviewing the alternate nostril breath. I do this breath every morning, right before beginning meditation. It can be a great antidote to the stress that can arise daily, simply by reading daily newspaper headlines or Twitter feeds.
Here is how to do the alternate nostril breath which targets the lungs and nervous system:
- 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 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.
Yours for relieving stress with deep, slow yoga breathing!
Laura Venecia Rodriguez, the self-taught yoga coach for beginners