What are the key steps to perform alternate nostril breathing correctly?

Alternate nostril breathing, also known as Nadi Shodhana in yoga, is a powerful meditation technique that balances the body and mind by regulating the flow of breath through the nostrils. This practice is rooted in ancient yogic traditions and has been scientifically shown to reduce stress, improve focus, and enhance respiratory function. To perform alternate nostril breathing correctly, follow these detailed steps.\n\nFirst, find a comfortable seated position. Sit on a cushion or chair with your spine straight and shoulders relaxed. Rest your hands on your knees or in your lap. Close your eyes and take a few deep breaths to settle into the moment. This posture ensures that your diaphragm can move freely, allowing for full, deep breaths.\n\nNext, prepare your hand position. Bring your right hand to your face and use your thumb to close your right nostril and your ring finger to close your left nostril. Your index and middle fingers can rest lightly on your forehead or fold into your palm. This hand position, called Vishnu Mudra, is essential for controlling the flow of breath during the practice.\n\nBegin the breathing cycle. Close your right nostril with your thumb and inhale slowly and deeply through your left nostril. Focus on filling your lungs completely. At the top of the inhalation, close your left nostril with your ring finger, release your thumb from the right nostril, and exhale slowly through the right nostril. This completes one half of the cycle.\n\nContinue the cycle by inhaling through the right nostril. After the inhalation, close the right nostril with your thumb, release the left nostril, and exhale through the left nostril. This completes one full cycle of alternate nostril breathing. Repeat this pattern for 5-10 minutes, maintaining a steady and even rhythm.\n\nOne common challenge is maintaining focus on the breath. If your mind wanders, gently bring your attention back to the sensation of the breath moving through your nostrils. Another challenge is uneven breathing, where one nostril feels more blocked than the other. This is normal and can be addressed by practicing regularly, as the technique helps balance the nasal passages over time.\n\nScientific studies have shown that alternate nostril breathing activates the parasympathetic nervous system, which promotes relaxation and reduces stress. It also improves lung function and oxygenates the blood, enhancing overall well-being. Regular practice can lead to better emotional balance and mental clarity.\n\nTo incorporate this technique into your daily routine, start with 5 minutes in the morning or before bed. Gradually increase the duration as you become more comfortable. Pair it with other mindfulness practices, such as body scanning or gratitude meditation, for a more comprehensive experience.\n\nIn summary, alternate nostril breathing is a simple yet profound technique that can transform your mental and physical health. By following these steps and practicing consistently, you can harness its benefits and cultivate a deeper sense of calm and balance in your life.