How do I practice alternate nostril breathing without feeling dizzy?

Alternate nostril breathing, or Nadi Shodhana, is a powerful pranayama technique that balances the body and mind. However, some practitioners may feel dizzy during or after the practice. This is often due to improper technique, overexertion, or breathing too forcefully. To avoid dizziness, it’s essential to approach this practice mindfully and with proper guidance.\n\nFirst, ensure you are in a comfortable seated position with your spine straight. Sit on a cushion or chair if needed to maintain comfort. Close your eyes and take a few natural breaths to settle into the practice. Use your right hand to perform the technique: fold your index and middle fingers into your palm, leaving your thumb, ring finger, and pinky extended. This hand position is called Vishnu Mudra.\n\nBegin by gently closing your right nostril with your thumb and inhaling slowly through your left nostril. Focus on making your breath smooth and even, avoiding any strain. After a full inhalation, close your left nostril with your ring finger, release your thumb, and exhale through your right nostril. This completes one half-cycle. Next, inhale through your right nostril, close it with your thumb, and exhale through your left nostril. This completes one full cycle.\n\nTo prevent dizziness, keep your breath slow and controlled. Avoid forcing the breath or taking overly deep inhalations. A good rule of thumb is to inhale and exhale for an equal count, such as 4 seconds in and 4 seconds out. If you feel lightheaded, pause the practice, return to normal breathing, and rest for a few moments before resuming.\n\nScientific research supports the benefits of alternate nostril breathing. Studies have shown that it can reduce stress, improve cardiovascular function, and enhance respiratory efficiency. The practice balances the autonomic nervous system by harmonizing the sympathetic and parasympathetic responses, which can help reduce dizziness caused by overstimulation.\n\nIf dizziness persists, consider shortening your practice sessions. Start with just 2-3 minutes and gradually increase the duration as your body adapts. Additionally, avoid practicing on a full stomach, as this can interfere with your breathing and contribute to discomfort. Hydrate well before and after your practice to maintain optimal bodily function.\n\nPractical tips for success include practicing in a quiet, distraction-free environment and using a timer to track your sessions. If you’re new to the technique, consider working with a qualified instructor to ensure proper form. Remember, the goal is not perfection but consistency and mindfulness. Over time, your body will adapt, and dizziness will likely subside.\n\nIn summary, alternate nostril breathing is a transformative practice when done correctly. By focusing on slow, controlled breaths, maintaining proper posture, and listening to your body, you can enjoy its benefits without feeling dizzy. Start small, be patient, and prioritize comfort to make this practice a sustainable part of your routine.