Yoga practitioners have long used breathing exercises to help alleviate numerous medical conditions. Breathing is considered the life force in yoga and many yoga-breathing exercises are designed to control the breath. Familydoctor.org reports that your immune system releases histamines in an attempt to fight off allergens, and it is the histamines that cause a runny nose, watery eyes and sneezing. This adds additional stress to your immune system and Yoga Journal reports yoga-breathing exercises can help to negate that additional stress. Yoga Journal reports that alternate-nostril breathing can help to clear the nasal and sinus passages. This type of breathing will also slow your heart rate, reduce stress and create a calming feeling within your body.
Nadi Shodhana Pranayama (Alternate-Nostril Breathing)
Step 1
Sit in a comfortable position on the floor on a mat or blanket, with your legs crossed and your spine and upper body long and straight. Proper posture helps to open the chest and lungs and allow air to flow more easily.
Step 2
Press your right thumb against your right nasal passage to gently hold it closed. Keep your mouth closed and stay in a relaxed state of mind, even though 2/3 of your breathing passages have been sealed.
Step 3
Inhale a full breath through your left nasal passage. Be sure to take the breath in slowly as you do not want to accelerate your heart rate or feel that you are gasping for air.
Step 4
Press your left nasal passage closed with your right ring finger, while still pressing your right nasal passage closed with your right thumb. At this point your nose should be completely sealed and your mouth still remains closed.
Step 5
Hold the breath in your lungs and body for a moment and then slowly release the hold on the right nasal passage and gently release the breath through that side. You do not want to rush the release or you may experience a feeling of needing to gasp for air.
Step 6
Inhale through the right nasal passage, this time while still holding the left nasal passage closed. Again, remember to inhale slowly and maintain a calm feeling throughout your respiratory system and body.
Step 7
Hold the breath in for a moment, then slowly let go of the left nasal passage and gently exhale the breath through that side. That is one complete round of alternate-nostril breathing.
Step 8
Complete at least 10 rounds. You can repeat this process throughout the day as you feel necessary. Continual practice will make the breathing exercise easier and you will begin to experience a feeling of general well-being and calm as you go through the exercise.
