BENEFITS OF ALTERNATE NOSTRIL BREATHING
Alternate Nostril Breathing
Alternate nostril breathing is an ancient yogic practice that has been used for centuries to bring balance to both body and mind. It is said to be a powerful and effective form of pranayama, or breath control, which can help to promote physical and mental well-being. This practice is known to provide a myriad of benefits, such as improved concentration, increased energy, and reduced stress and anxiety.
In Sanskrit, it is known as Nadi Shodhana which is a form of pranayama, the breath control branch of yoga. It is a Sanskrit word which means- “Nadi” describes “the body’s energy channels”, while “Shodhana” stands for “to purify or cleanse.”
Nadi Shodhana or Alternate Nostril Breathing is a simple and easy technique that can be done anywhere, anytime. In this article, we will be exploring the various benefits of alternate nostril breathing, to understand why this practice is so important for overall health and well-being.
How to do?
The agenda behind doing the alternate nostril breathing is to isolate each nostril, breathing in through one and exhaling through the other. Let’s have a look at how to practice this breathing technique appropriately:
- Begin with exhaling through your mouth, making a “whooshing” sound.
- Slowly, Bring your right hand up to your nose, with your index finger hovering over your left nostril and your thumb hovering over your right nostril.
- Then, block your right nostril by using your thumb and inhale deeply through your left nostril.
- Now, block your left nostril, using your index finger. Make sure that at this point, both nostrils should be held closed.
- With both nostrils blocked, hold your breath for 2-3 breaths.
- Slowly, Release your thumb to unblock your right nostril and exhale.
- Take a pause when you exhale. Then, keep your left nostril closed and inhale deeply through your right nostril.
- Again, Use your thumb to block off your right nostril. With both nostrils held closed, hold your breath again for two or three beats.
- Then, slowly release your index finger to unblock your left nostril and exhale.
Things to keep in mind while practising alternate nostril breathing
- The breathing pattern you need to maintain is: breathe out, breathe in, switch sides, and repeat.
- Keep in mind that always ends with an exhalation on the left side.
- Allow your breath to be smooth and do not force the breath, keep it gentle and natural.
- Do not breathe through the mouth or make any sound while practising.
- Make sure to place your fingers very lightly on the forehead and nose. Don’t apply too much pressure.
- Regular practice will give you numerous benefits.
Benefits of Alternate Nostril Breathing
Regular practice, With just a few minutes of alternate nostril breathing or Nadi Shodhana, you can restore balance and ease in your mind and body. Sometimes when you feel frazzled or find yourself doing too many things at once, it’s because energetically, you are out of alignment. So alternate nostril breathing is a great way for restoring that necessary balance.
Other health benefits of doing alternate nostril breathing are-
- Improves your ability to focus the mind
- Supports your lungs and respiratory functions
- Helps to Restores balance in the left and right hemispheres of the brain, and clears the energetic channels
- Rejuvenates the nervous system
- Removes toxins
- Settles stress
- Aids in Purifying and balancing the nadis (subtle energy channels) ensuring a smooth flow of prana (life force) through the body
- Soothes the nervous system
- Helps to maintain body temperature
- Aids in lower blood pressure (though not a substitute for medication).
Ideal Time To Practice Alternate Nostril Breathing
You can reap the maximum benefits of alternate nostril breathing if practice early in the morning. Mornings are preferred as the food is digested as well as the body has the maximum energy to perform this technique. You can also practice this technique in the evening as well, make sure to have a 3 to the 5-hour gap between your practice and meal.
CONTRAINDICATIONS of Alternate Nostril Breathing
Alternate Nostril Breathing or Nadi Shodhana may not suit you if you have any of the following health concerns-
- People with high blood pressure or a respiratory condition since this action will acutely raise their blood pressure (for the short term) as circulation increases to allow the brain to receive oxygen during the lapse in respiration.
- Individuals with respiratory diseases or illnesses like asthma should also use caution while performing alternate nostril breathing exercises. The airflow redirection may cause a baroreflex response that can mimic or induce an asthma attack.
- When practising alternate nostril breathing or any other breathing technique, it is crucial to listen to your body. Immediately stop this technique if you feel dizzy, lightheaded, or nauseous.
The bottom line
Alternate nostril breathing is an ancient yogic practice that is becoming increasingly popular for its calming and balancing effects. It is a simple and easy technique that can be done anytime and anywhere and requires no special equipment. The practice of alternate nostril breathing can have a wide range of benefits, including calming the mind and body, reducing stress and anxiety, improving concentration, and enhancing overall well-being. It can also help to clear the nasal passages and improve breathing, as well as balance the body’s energy. With regular practice, alternate nostril breathing can help to bring a sense of peace, clarity and balance to your life.
So start practising alternate nostril breathing daily and avail numerous physical and mental health benefits. If you are keen to learn more about alternate nostril breathing, you can visit our website.
Stay happy, stay strong and get the best out of life.
Keep reading.
