Our breathing is inextricably linked to our physical and mental states.
When you are anxious, your breathing becomes rapid and shallow. When you’re focused, your breathing is slow and subtle. When shocked, you may respond with a gasp and hold your breath.
Yoga teaches that just as our breath is affected by how we feel, how we feel is affected by our breath. Hence, special breathing exercises are a large part of yoga practice.
According to yogic wisdom, breathing predominately through the left nostril produces quite different effects than breathing through the right.
Take a moment to assess your breathing. With closed eyes, breathe naturally through your nose.
Can you determine if your breathing is primarily through the right nostril or left? You might like to check again at different times of the day.
The major traditions (or styles) of yoga all include an alternate nostril breathing exercise because this practice brings about a sense of balance or equilibrium. And in our hectic, overstressed world, who wouldn’t benefit from that?
Let’s go over some basics. Do not attempt alternate nostril breathing if you are congested. Practice this exercise when you are in a relatively neutral mood. If you are very excited, angry or upset, simple deep breathing is more appropriate.
In preparation for your breath work, minimize distractions in your environment. Always practice while seated with the spine erect, shoulders back and down, head lifted and face relaxed.
Either sit cross-legged on the floor or sit in a chair with both feet planted on the floor.
Bring your right hand up in front of your face, palm facing in. You will use the thumb and ring finger of this hand to alternately close the nostrils. The index and middle fingers can either tuck down into the palm or point upward.
Keep the breathing relaxed and rhythmic. In this beginner’s variation, the inhalation, retention and exhalation will each be four counts.
Now, close off the right nostril with the thumb and inhale through the left. Gently close both nostrils (use thumb and ring finger) and retain the breath. Lastly, open the right nostril by lifting the thumb and exhale. Remember the count is 4/4/4.
Continuing, inhale through the right nostril, hold, and exhale through the left. This completes one round.
You can start with a few rounds daily and work up to ten rounds in a sitting. If at any time during your practice, you feel physically or mentally stressed, rest and try again later.
If you make alternate nostril breathing a daily habit, expect to feel better on many levels. This peace-promoting practice may seem simple, but it can be profound.
