How do I practice alternate nostril breathing step by step?

Alternate nostril breathing, also known as Nadi Shodhana in Sanskrit, is a powerful breathing technique used in yoga and meditation to balance the body and mind. It involves alternating the breath between the left and right nostrils, which is believed to harmonize the two hemispheres of the brain and calm the nervous system. This practice is particularly effective for reducing stress, improving focus, and promoting emotional balance.\n\nTo begin practicing alternate nostril breathing, find a comfortable seated position. Sit with your spine straight, shoulders relaxed, and hands resting on your knees or in your lap. Close your eyes and take a few deep breaths to center yourself. This initial step helps you transition into a meditative state and prepares your body for the practice.\n\nNext, bring your right hand up to your face. Use your right thumb to gently 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 between your eyebrows. This hand position is called Vishnu Mudra and is essential for controlling the flow of breath during the practice.\n\nStart by closing your right nostril with your thumb and inhale slowly and deeply through your left nostril. Focus on the sensation of the breath entering your body. Once you’ve completed 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\nNow, inhale through your right nostril, keeping your left nostril closed. After the inhalation, close your right nostril with your thumb, release your ring finger from 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 beginners face is maintaining a consistent breath count. To address this, try counting to four during each inhalation and exhalation. This helps regulate the breath and ensures a balanced flow. If you feel lightheaded or dizzy, slow down your breathing or take a break. It’s important to listen to your body and avoid overexertion.\n\nScientific studies have shown that alternate nostril breathing can reduce stress and improve cardiovascular function. Research published in the Journal of Ayurveda and Integrative Medicine found that this technique significantly lowers heart rate and blood pressure, promoting relaxation. Additionally, it enhances lung capacity and oxygenates the blood, which can improve overall well-being.\n\nTo enhance your practice, consider incorporating a mantra or affirmation. For example, silently repeat the word “peace” during inhalation and “calm” during exhalation. This adds a mental focus to the physical practice and deepens the meditative experience. You can also practice alternate nostril breathing before meditation or yoga to center your mind and prepare for deeper work.\n\nIn conclusion, alternate nostril breathing is a simple yet profound technique that offers numerous benefits for both the body and mind. By following the step-by-step instructions and addressing common challenges, you can integrate this practice into your daily routine. Remember to start slowly, be patient with yourself, and enjoy the process of cultivating balance and inner peace.