The nasal cycle, as scientists refer to it, is a pattern that ancient yogis detected in which breathing alternates through one nostril to breathing through the other. According to Dr. Timothy McCall in "Yoga as Medicine," right nostril breathing stimulates the sympathetic nervous system (energizing), and left nostril breathing stimulates the parasympathetic nervous system (relaxing). Alternate nostril breathing balances the branches of the autonomic nervous system and can be a prelude to meditation or a cardiovascular activity, such as running.
Step 1
Sit in a place where you will be uninterrupted and comfortable for at least five continuous minutes, or as long as you wish to engage in the exercise.
Step 2
Position yourself so that you aren't slouching and your diaphragm is unrestricted. Some prefer to sit cross-legged or to kneel, while others may want the support of a chair. Keep your spine straight and your shoulders relaxed.
Step 3
Press your right nostril closed with your right thumb and breathe slowly and deeply through your left nostril. Fill your lungs and diaphragm with the air.
Step 4
Exhale slowly through the same nostril, and then use your right index finger to close the left nostril and switch to breathing in and out through the right. You will start to feel calm as you regulate these deep breathes.
Step 5
Repeat this process for at least five minutes. You will notice that as you go on, your capacity to intake air with increase. You may wish to count the seconds as you inhale and exhale. Start by inhaling for four seconds and exhaling for four seconds, and you may increase to inhaling for six seconds and exhaling for six seconds by the end of your exercise.
References
- "Yoga as Medicine: The Yogic Prescription for Health and Healing"; Dr. Timothy McCall; 2007
