Breath-work has been revered for centuries as a tool for wellbeing. Modern science now proves its powerful effects on our minds and bodies. This series highlights special breathing techniques that invigorate, relax and restore.
What is alternate nostril breathing?
Alternate nostril breathing is a practice of inhaling and exhaling through alternate nostrils.
This gentle breath work is known as nadi shodhana in Sanskrit. Nadi means ‘channel’ and shodhana means ‘purifying’. Its purpose is to clear and balance the subtle and physical pathways of the body.
The benefits
Alternate nostril breathing helps to calm the nervous system, quiet the mind and reduce anxiety. It is a great tool to counter stress and promote relaxation. Research found that people practising this breath technique lowered their perceived stress levels.
Alternate nostril breathing has also been shown to have a beneficial effect on blood pressure, heart rate and vital capacity.
This soothing technique can be used by almost everyone to create tranquillity. It is wonderful to practice before meditation or to help cope with the stressors of daily life.
How to practice
1. Sit in a comfortable position, with your spine straight. You can do this practice with eyes open or closed.
2. Allow your left hand to rest in your lap.
3. Use the thumb of your right hand to close your right nostril. Inhale through your left nostril. Let the breath be soft and quiet.
4. Close your left nostril with your ring finger.
5. Open your right nostril and exhale through it.
6. Inhale through the right nostril.
7. Close your right nostril and exhale through the left. You have now completed one cycle.
8. Repeat the cycle and continue in this way for 5-10 minutes.
9. Complete the practice by exhaling on the left side. Then release your hand and allow your breath to return to normal.
This practice can also be done with breath counts. Inhaling and exhaling for an equal count gives a steadying effect. Inhaling and then exhaling for double the time (eg. a ratio of 4:8) has a more deeply calming effect. Those with more experience can also retain the breath for a count between inhales and exhales.