What’s the best time of day to practice alternate nostril breathing?

Alternate nostril breathing, or Nadi Shodhana, is a powerful pranayama technique that balances the body and mind. The best time to practice this technique is during the early morning, ideally between 4 AM and 6 AM, known as the Brahma Muhurta in yogic traditions. This time is considered optimal because the air is pure, the mind is calm, and the body is naturally more receptive to meditation. However, if mornings are not feasible, practicing in the evening before sunset or before bedtime can also be beneficial, as it helps calm the nervous system and prepare for rest.\n\nTo begin alternate nostril breathing, find a quiet, comfortable space where you can sit upright with your spine straight. Use a cushion or chair if needed. Start by closing your eyes and taking a few deep breaths to settle into the practice. Place your left hand on your left knee, palm facing upward, and bring your right hand to your nose. Use your right thumb to close your right nostril and inhale slowly through your left nostril for a count of four. Then, close your left nostril with your ring finger, release your thumb, and exhale through your right nostril for a count of eight. Repeat this process, alternating nostrils with each breath.\n\nOne common challenge beginners face is maintaining an even breath count. If you find it difficult to inhale or exhale for the full count, start with shorter intervals, such as inhaling for three counts and exhaling for six. Gradually increase the duration as your lung capacity improves. Another challenge is feeling lightheaded or dizzy, which can occur if you breathe too forcefully. To avoid this, ensure your breaths are smooth and controlled, and take breaks if needed.\n\nScientific studies have shown that alternate nostril breathing can reduce stress, improve cardiovascular function, and enhance cognitive performance. A 2013 study published in the International Journal of Yoga found that this technique significantly lowered heart rate and blood pressure, indicating its calming effect on the nervous system. Additionally, it has been shown to improve focus and mental clarity by balancing the left and right hemispheres of the brain.\n\nTo incorporate this practice into your daily routine, set aside 5-10 minutes each day. Consistency is key, so choose a time that works best for you and stick to it. If mornings are too rushed, try practicing during a lunch break or before bed. Pairing this technique with other mindfulness practices, such as meditation or gentle yoga, can amplify its benefits. Remember, the goal is not perfection but progress, so be patient with yourself as you develop this skill.\n\nPractical tips for success include keeping a journal to track your progress and any changes in your mood or energy levels. Use a timer to ensure you practice for the desired duration, and consider using essential oils like lavender or eucalyptus to create a calming atmosphere. If you experience nasal congestion, try using a saline spray or neti pot beforehand to clear your airways. Finally, listen to your body and adjust the practice as needed to suit your individual needs and comfort level.