Alternate Nostril Breathing: Benefits and Technique
Alternate nostril breathing, also known as Nadi Shodhana, is a simple yet powerful breathing technique rooted in Ayurveda, the ancient Indian system of medicine. This practice involves alternating the breath through each nostril, resulting in numerous physical, mental, and emotional benefits. Let's explore the advantages of alternate nostril breathing and delve into the proper technique to incorporate this practice into your daily routine.
Benefits of Alternate Nostril Breathing:
1. Balances the Nervous System: Alternate nostril breathing helps harmonize the left and right hemispheres of the brain, promoting a more balanced nervous system. By activating the parasympathetic nervous system, this technique induces a relaxation response, resulting in calmness and reduced stress levels.
2. Improves Mental Clarity: This breathing practice is known for its ability to enhance focus, concentration, and mental clarity. By optimizing the intake of oxygen to the brain, alternate nostril breathing stimulates brain activity, uplifts cognitive function, and improves overall mental well-being.
3. Enhances Respiratory Function: Regular practice of alternate nostril breathing improves lung capacity and enhances respiratory function. By regulating the flow of breath through both nostrils, this technique ensures that each lung receives an equal and adequate supply of oxygen, facilitating efficient respiration.
4. Promotes Emotional Balance: Nadi Shodhana is particularly beneficial for balancing emotions. It helps to release built-up tension, anxiety, and emotional turbulence. This practice cultivates a sense of inner harmony, soothes the mind, and promotes emotional stability.
5. Cleanses and Energizes the Body: Alternate nostril breathing purifies the energy channels in the body, known as nadis in Ayurveda. By clearing the nadis, this technique removes blockages and promotes the smooth flow of prana (life force energy). This cleansing effect invigorates the body, rejuvenates the mind, and enhances overall vitality.
Technique of Alternate Nostril Breathing:
1. Find a comfortable seated position, ensuring that your spine is upright and relaxed.
2. Rest your left hand on your left knee, palm facing upward, and bring your right hand up towards your face.
3. Place your right thumb on your right nostril, gently closing it, and inhale deeply through your left nostril.
4. At the end of the inhalation, place the middle finger of your left hand on your left nostril, gently closing it, and exhale fully through the right nostril.

5. Repeat steps 3 & 4 for a total of 10 rounds.

6. Then sit quietly in silent meditation for 5-10 minutes enjoying the calm.