Pranayama, the art of breath control in yoga, may have been developed more than 3,500 years ago, according to yoga instructor Richard Rosen in his book, "Pranayama Beyond the Fundamentals: An In-Depth Guide to Yogic Breathing." Nostril breathing in yoga, a form of pranayama, provides many mental and physical benefits.
Types of Nostril Breathing
Not all pranayama is performed through the nose. Certain techniques, such as svana pranayama, also known as dog breathing, are performed by breathing in and out of your mouth. However, there are numerous nostril breathing techniques in yoga. Among the most common are the alternate nostril technique, also known as anuloma viloma or alternate nostril breathing; nadi shodhana, also known as the channel cleaning breath; and ujayi breathing, or the conqueror breath.
Benefits
Yogic nostril breathing provides numerous physical and mental benefits. Pranayama techniques help tone the diaphragm, cleanse the liver and kidneys, increase your lung capacity, calm the brain and reduce stress, according to Rosen. Specific nostril breathing techniques, such as diaphragmatic breathing, help you breath more efficiently and get the most out of each breath by pulling air deeply into your lungs, says "Yoga Journal." Alternate nostril breathing restores the natural flow of energy in your body by balancing your breath. The channel cleaning breath lowers your heart rate, stress level and may help to synchronize the two hemispheres of your brain. Ujayi breathing helps quiet your mind, slows your breath rate and promotes feeling of calmness.
Ujayi Breathing
Ujayi breathing is said to be the basis for many pranayama breath techniques, according to "Yoga Journal." To perform this technique, rest your hands in your lap and inhale deeply through both nostrils. Open your mouth and exhale slowly, making a hissing sound from the back of your throat. The hissing sound is known as ajapa mantra, which helps to slow your breath, focus your mind and regulate the flow of breath. Perform several rounds of this technique.
Anuloma Viloma
The anuloma viloma, or alternate nostril technique, is performed by alternately closing and opening your nostrils with the fingers of your right hand. To try this technique, bring the thumb and pointer finger of your right hand to your nose. Close your right nostril with your thumb and inhale through your left nostril. Hold the breath for a moment as you close off your left nostril with your pointer finger, release your thumb, and then exhale out of your right nostril. Perform several rounds of this breathing technique.
Nadi Shodhana
Nadi shodhana, or the channel cleaning breath, is similar to the anuloma viloma technique. In this method, you start in the same position as anuloma viloma. Use your thumb to close your right nostril. Inhale through your left nostril, then release your thumb, close your left nostril with your pointer finger and exhale out of your right nostril. Immediately inhale through your right nostril, then close that nostril with your thumb while opening your left nostril, and exhale out of your left nostril.
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