Alternate Nostril Breathing

Coherence Breathing

Alternate Nostril Breathing Alternate Nostril Breathing (also known as Nadi Shodhana) is a yogic breathing technique that helps to balance the mind and body by calming the nervous system and promoting mental clarity. It is often used to reduce stress, anxiety, and mental fatigue

>Benefits of Alternate Nostril Breathing:

  • Balances the mind and body: It helps bring equilibrium between the left and right hemispheres of the brain.
  • Calms the nervous system: It reduces stress and anxiety and promotes relaxation.
  • Improves focus and concentration: It enhances mental clarity and helps clear mental fog.
  • Improves respiratory health: It can help improve lung capacity and clear the nasal passages.
  • Promotes emotional stability: It helps to calm the emotions, reduce restlessness, and promote a sense of peace.

Steps to Perform Alternate Nostril Breathing:

  • Find a Comfortable Seat: Sit in a comfortable position, preferably on the floor with a straight back. You can sit in a cross-legged position, on a cushion, or on a chair with your feet flat on the ground. Rest your hands on your knees, and take a few deep breaths to relax.
  • Position Your Hand: Using your right hand, bring your thumb and index finger to your nose. Your thumb will be used to close the right nostril, and your ring finger or little finger will be used to close the left nostril. The middle and index fingers can rest lightly on your forehead, or you can leave them relaxed in the palm of your hand.
  • Begin with the Right Nostrils Closed: Close your right nostril gently with your thumb and inhale deeply and slowly through the left nostril. Try to breathe deeply, filling the lungs with air, and hold your breath for a moment if you feel comfortable.
  • Switch Sides: At the top of your inhalation, close your left nostril gently with your ring finger and release your thumb from the right nostril. Exhale slowly through the right nostril.
  • Inhale Through the Right Nostril: Now, inhale deeply and slowly through the right nostril.
  • Switch Back to the Left Side: At the top of the inhalation, close the right nostril with your thumb, and release the left nostril. Exhale slowly through the left nostril.
  • Complete One Cycle: You have now completed one cycle of alternate nostril breathing. Continue this process for a few minutes, focusing on your breath and making each inhalation and exhalation slow and steady. Aim for 5–10 cycles to start, gradually increasing as you become more comfortable.
  • Finish the Practice: After completing your rounds, sit for a moment with your eyes closed, observing the sensations in your body and the calmness in your mind. You can end by taking a few normal breaths and slowly bringing yourself back to the present moment.