Alternate Nostril Breathing for Your Body, Mind and Soul

Alternate nostril breathing is a form of Yogic breath work, or Pranayama.  You can practice this breathing exercise on its own or integrate into your yoga routine by adding it to your practice, perhaps after a series of asanas (poses) , and before you relax into Savasana.  Like other yoga techniques, alternate nostril breathing doesn’t just benefit your body – like clearing out your nasal passages – it can also bring clarity to your mind and calmness to your soul.
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To prepare for alternate nostril breathing (called Nadi Sodhana):

By bringing awareness to your breathing with exercises like alternate nostril breathing, you begin to become more aware of your breathing patterns at other times of the day.  Thus, you can learn to expand your breathing to become fuller, more complete breaths on a regular basis, helping you feel more centered in your life.

• Sit comfortably in a cross-legged position, with your spine and neck straight, but not tense.
• Hold your head erect and gently close your eyes.
• Use the fingers of the right hand to close off each nostril in turn.
• Hold them in a position called “Vishnu Mudra” by extending the thumb, ring finger, and little finger of your right hand and folding down your other two fingers into your palm.
• Or to “activate” your intuition (sixth sense), use your thumb for your right nostril, your pinky for your left nostril, and place your pointer and middle fingers on your “third eye” (which is between your eyebrows).  If you approach this exercise with a question or intention, you may actually discover new insights!
• Your left hand can simply rest on your knee.  (Of course, alternate nostril breathing can be done with either hand.)

Begin alternate nostril breathing:

1. With your right thumb on your right nostril, inhale through the left nostril to a count of four.
2. Hold your breath to a count of 16.
3. Releasing your thumb from your right nostril and placing your ring finger against your left nostril, exhale through the right nostril to a count of eight.
4. Keeping your hand in position, inhale through the right nostril to a count of four.
5. Hold your breath to a count of 16.
6. Placing your thumb back on your right nostril, exhale through your left nostril to a count of eight.  (You can simplify these steps and count to four each time.)
7. Repeat steps one through six to complete up to 10 rounds.  As you would any yogic practice, it’s good to ease into a new exercise and not over-do the first time you try it.  If you have heart conditions, breathing problems, are pregnant or have any other health concerns, always consult with your physician before trying a new exercise.