1. Balances the Nervous System
Alternate nostril breathing, or Nadi Shodhana, is an effective way to balance the autonomic nervous system. It harmonizes the sympathetic (fight or flight) and parasympathetic (rest and digest) systems, promoting a state of calm and relaxation.
2. Enhances Mental Clarity
This practice improves focus and concentration by increasing oxygen flow to the brain. The rhythmic nature of alternate nostril breathing can help clear mental fog, making it easier to think clearly and make decisions.
3. Reduces Stress and Anxiety
By activating the parasympathetic nervous system, alternate nostril breathing can lower stress hormones like cortisol. This leads to reduced anxiety levels and a greater sense of peace and well-being.
4. Promotes Emotional Stability
Engaging in this breathing technique can help regulate emotions. It encourages mindfulness and self-awareness, allowing individuals to better understand and manage their emotional responses.
5. Improves Respiratory Function
Alternate nostril breathing enhances lung capacity and strengthens the respiratory system. The practice encourages deep, diaphragmatic breathing, which can improve overall respiratory efficiency.
6. Increases Energy and Vitality
This technique stimulates the energy channels (nadis) in the body, promoting the flow of prana (life force energy). As a result, practitioners often feel more energized and revitalized.
7. Enhances Meditation Practice
Alternate nostril breathing is an excellent preparatory practice for meditation. It helps quiet the mind and creates a conducive environment for deeper introspection and mindfulness.
8. Supports Cardiovascular Health
Research suggests that regular practice can lead to lower blood pressure and improved heart health by promoting relaxation and reducing stress.
Typically, this practice is done to a ratio 1:3:2
Inhaling for 1 - holding for 3 - exhaling for 2
I like to use 5:15:10 - But don't worry the next lesson is me guiding you through this, and you can find the ratio that works best for you. As you practice more your capacity will increase!
Which nostril to close first:
This depends on the time of day and what your plans are following the practice
Plug the LEFT and breathe through the RIGHT if:
alert and readiness
warm the body
logical decisions and computing
great for AM practice
Plug the RIGHT and breathe through the LEFT if:
you’re looking to calm down
decrease blood pressure & heart rate
rest & digest
creativity & emotions
great for PM practice
Find a comfortable seat, close your eyes and take a deep breath in, and then out.
Close the right nostril with your right thumb.
Then inhale slowly through your left nostril for 5 seconds.
Close the left nostril with your right ring and little fingers and hold both closed for 15 seconds.
Open the right nostril by removing the right thumb and exhale very slowly through the right nostril for 10 seconds.
Inhale through the right nostril for 5 seconds
Close the right nostril with your thumb and hold both closed for 15 seconds.
Exhale through the left nostril by removing the right ring and little fingers for 10 seconds
THIS IS ONE ROUND and takes about 1 minute to complete - Continue for at least 5 minutes
