Alternate nostril breathing is a breath exercise more commonly known as nadi shodhana in yoga. In Sanskrit, "nadi" means energy channel and "shodhana" means purification. In this yoga exercise, you purify the energy channel that runs between your nasal passages by controlling your breath. This technique has been proven to make you feel more invigorated and calmer.
Basic Alternate Nostril Breathing
Sit comfortably with your back straight and your mouth closed. Make and "L" shape with the thumb and pointer finger on your right hand, and place your pointer finger on your forehead. Use your thumb to block your right nostril. Inhale normally through your left nostril, then move your right hand slightly to open your right nostril and block your left nostril with your ring and little finger. Exhale through your left nostril. Now repeat this technique, but inhale through your right nostril and exhale through your left. This process of taking two breaths this way counts as one complete alternate nostril breath. Begin your alternate nostril breathing practice by doing this for only a couple minutes at first, and then work your way up to longer times.
Psychic Alternate Nostril Breathing
Once you feel comfortable with basic alternate nostril breathing, you may be ready to begin experimenting with psychic alternate nostril breathing. This method is breathing is almost the same, except you do not use your thumb or fingers to physically block air from entering or exiting your nose. Begin again by sitting erect with your mouth shut. As you breathe, imagine air entering one into nostril and leaving out the other. Alternate which nostril you imagine the air enters and leaves. As you continue to practice this technique, you will improve your attention to your nasal passages and begin to exhibit more control over the movement of air through your nostrils. If your mind starts to wander as you practice, try counting each set of alternate breaths.
Alternate Nostril Breathing with Breath Retention
In Sanskrit, "anta kumbhaka" means breath retention. In breath retention, you inhale and then hold the breath in your body for a certain count before you exhale. Add breath retention to basic alternate nostril breathing, or even to psychic alternate nostril breathing, for a challenge. Start by inhaling through one nostril for three counts, holding for three counts, and then exhaling out the other nostril for three counts. Then repeat on the other side. Work up to holding in your breath for longer counts as you improve.
