1 Bend your right arm at the elbow and bring your hand close to your nose. Then, bend your index and middle fingers, gently pressing them against the palm of your hand.
Alternate nostril breathing requires deep inhalation, prolonged breath retention, and deep exhalation. The flow of air alternates between both nostrils during the exercise.
PHYSICAL BENEFITS
• Long inhalations increase oxygen levels in the blood.
• Long exhalations allow for good elimination of carbon dioxide.
• Breath retention strengthens the nervous system.
Attempt this exercise first when practicing alternate nostril breathing. Use the mudra hand position, shown in step 1, to close your nostrils. Practice ten rounds of the steps. Gradually increase the inhalation-to-exhalation ratio as you feel comfortable doing so, moving on from 5 seconds to 10 seconds, then 6 seconds to 12 seconds, and finally 7 seconds to 14 seconds.
1 Bend your right arm at the elbow and bring your hand close to your nose. Then, bend your index and middle fingers, gently pressing them against the palm of your hand.
2 Closing your right nostril with your thumb, inhale through your left nostril for 4 seconds. Close your left nostril with your ring finger, open your right nostril, and exhale for 8 seconds.
3 Inhale through your right nostril for 4 seconds. Then, close your right nostril, open your left nostril, and exhale through it for 8 seconds.
INTERMEDIATE VARIATION
Once you have mastered the 7:14 ratio of the simple alternate nostril breathing, try adding breath retention.
1Inhale through your left nostril for 4 seconds, close the nostril, hold your breath for 8 seconds, then exhale through your right nostril for 8 seconds.
2Inhale through your right nostril for 4 seconds, hold your breath for 8 seconds, and exhale through your left nostril for 8 seconds.
3Practice up to ten rounds. Increase the inhalation-to-retention-to exhalation ratio to 5:10:10, then to 6:12:12, and finally to 7:14:14.
ADVANCED VARIATION
As you feel more comfortable performing a breath retention of 14 seconds, try holding your breath for a longer period.
1Inhale through your left nostril for 4 seconds, hold your breath for 16 seconds, and then exhale through your right nostril for 8 seconds.
2Inhale through your right nostril for 4 seconds, hold your breath for 16 seconds, and then exhale through your left nostril for 8 seconds.
3Practice up to ten rounds. Increase the inhalation-to-retention-to-exhalation ratio to 5:20:10, then 6:24:12.
EXPERIENCE FOR VATA
The deep inhalation and breath holding are especially beneficial for developing and expanding vata’s lung capacity.
EXPERIENCE FOR PITTA
The prolonged exhalation promotes both relaxation and an increase in prana. This is a new experience for those of a pitta nature.
EXPERIENCE FOR KAPHA
The natural kapha endurance and patience will mean they simply enjoy performing alternate nostril breathing.
“Pranayama harmonizes the nerves and awakens the life force.”