Introduction to Alternate Nostril Breathing
It’s scientifically effective at calming the mind and fighting anxiety.
I was introduced to the concept of breathwork in my junior year of college when I joined the yoga club at school. I always knew how to breathe deeply and found value in meditation as a young adult.
The concept and technique of alternate nostril breathing, also known as ujjayi breath or Nadi Shonama Pranayama from Sankrit sacred texts didn’t appeal to me until I was older. And in the present day, it is a tactic I engage in on a regular basis.
This type of breathing technique has been a part of the yogic tradition for many thousands of years. It has taught me how to enhance my relaxation and increase my sense of looking inward during moments of self-doubt.
How to Carry Out the Technique
- First, blow your nose. Play some soft meditative music. Arrange your body in a comfortable position sitting upright with a straightened spine. If you wish, you may practice this while lying down, whether it be on your yoga mat, in the morning or evening.
- Prepare your thumb and ring finger on your dominant hand. If you are right-handed like me, begin by gently covering your right nostril with your thumb. Place your pointer finger and middle finger on your forehead in the place where your third eye resides. These fingers will remain on your forehead for the duration of your deep breathing.
- Take a slow, deep breath in through the left nostril. Be sure to keep your mouth closed. Feel free to close your eyes or soften your gaze at this time if you haven’t already. Now take your ring finger and place it on your opposite nostril without opening your mouth. Keeping your mouth closed, gently release your thumb and breath from the nostril. Continue this process with the open nostril and embrace the sensations of your body.
What to Expect
The first time you try this technique, your body may experience some mild tingles. This is completely normal and happens when you increase the number of oxygen levels in your blood. Pace yourself and breathe into the discomfort, if any.
You may wish to set a timer for two minutes for your first time, and then increase the amount of time you wish to practice as you increase your stamina.
By setting a timer, you are able to push yourself through any unpleasant or foreign feelings. You are more likely to make it to the end of your pre-planned session when you know how long you will actually be deep breathing for.
What are the Benefits?
While the relaxing effects of this technique are immediately apparent in the body, there are other benefits that aren’t so obvious. Alternate nostril breathing balances out the hemispheres of the brain and increases oxygen flow to the nasal passages and sinus cavity. It also immediately reduces your blood pressure.
This type of breathing can exist as a meditation alone or prepare you for a revitalizing yoga session. When we connect to our breath, we enable ourselves to seek a pearl of inner wisdom within us. Some Ayurvedic practices tell us that having one nostril that is more dominant (or clearer/easier to breathe through) than another is directly related to the nervous system and brain.
Please note that this type of breathing exercise among others may take practice over a period of time to build stamina. As mentioned before, you might experience a tingling sensation in your head, lips, and/or extremities, and/or some feelings of lightheadedness.
Remember, This is a Practice
There is no wrong or right way to do this. You can choose the pace you breathe at, the duration of time you will be breathing for, the position you breathe in, and so on.
This is a practice of self-expression, a path that can lead to your divine higher-self, and a tactic that accompanies you towards attaining self-fulfillment.
It may sound silly, but if you take just a moment out of each day to connect with your breath, life force, or prana, you will soon realize the immediate and indefinite benefits of such.
