Alternate nostril breath

What is Alternate Nostril Breath?

Alternate nostril breath is a breathing technique where the practitioner alternates inhales and exhales from one nostril to the next. The nose is the only organ in the body other than sexual organs that contain erectile tissue which is tissue that controls the size and shape of the nasal passages. This tissue is responsible for controlling the flow of air through the nasal passages.

Breathing naturally alternates from one nostril to the next almost every 2 hours. Individuals are not aware of this occuring as the change happens on its own. Generally when individuals suffer from congestion in one nostril, it stops the natural alternating air flow from left to right nostril. And can lead to great problems.

Alternate Nostril breathing helps to direct the flow of prana and purify the nostrils.

How to Practice Alternate Nostril Breath

1. Sit in a comfortable seated position, and begin your Ujjai breath

2. Hold your right hand up and turn your pointer and middle finger down, curling them into your palm. This leaves the thumb and ring and pinky fingers available.

3. You will use your thumb to close your right nostril and your ring and pinky fingers to close your left nostrils.

4. You will begin by covering your left nostril first and inhaling (slowly- 2 counts) thru the right nostril.

5. You will then close the right nostril and with thumb and hold the breath (for 4- 8 counts, depending on experience level).

6. Then release the ring and pinky fingers from the left nostril and slowly exhale (4 counts.)

7. Inhale in the left nostril, close the left nostril and hold for 4-8 counts before releasing the thumb and exhaling out the right nostril.

8. Inhale in the right nostril, hold and repeat exhale and inhale on the left side.

• Note that in a more advanced practice, inhales should be for 2 counts, exhales should be for 4 counts and holds in between inhales and exhales should be for 8 counts. (If may be hard to hold 8 counts at first, it will get easier with more practice.)
• when first starting, students should practice inhaling to 4 counts, holding for 4 counts, and exhaling to 4 counts.
• The breath should be practiced for 5 minutes at a time and then increased to up to 10 minutes.
• It is important to stay relaxed and calm through this; at first it will seem unnatural but eventually it will become more relaxing and soothing.

When NOT to practice Alternate Nostril Breath

• This should not be practiced if you have a cold or a sinus infection that would cause total blockage of one or both nasal passages.
• This breathing technique should not be practiced too vigorously or too excessively.
• If you are pregnant, check with your doctor before practicing any breathing exercises that require breath retention of any sort.

Benefits of Alternate Nostril Breath

Like all forms of pranayama, alternate nostril breath helps to direct the flow of prana, or the body's life force, throughout the body. It is the practice of breathing that separates yoga from other forms of physical excercise. Some of the benefits of this type of breath are:

• This form of deep, methodical breathing can trigger deep relaxation by clearing the mind and calming the body.
• Alternate nostril breath is great preparation for meditation.
• An increase in the intake of oxygen helps to nourish the body and brain with the vital life force of breath.
• The holding of the breath between inhales and exhales helps to regulate and direct the flow of breath in the body- helping to maximize benefits and the flow of prana.
• This breath helps to balance the left and right hemishperes of the brain (linear thinking with creative thinking).
• Alleviates headaches and calms anxiety and tense mental states.
• Alternate Nostril Breath helps to regulate the heating and cooling cycles of the body as well as the balance the ultradium rhythm (as one nostril is responsible for wake cylces and sleep cycles.)

References

• Context for some of this content orginated from "The Interdisciplinary Yoga Teacher Training Manual" provided by the Nosara Yoga Institute.