What are the steps to perform alternate nostril breathing correctly?

Alternate nostril breathing, or Nadi Shodhana, is a powerful yogic breathing technique that balances the body''s energy channels, calms the mind, and enhances focus. It involves alternating the breath between the left and right nostrils using the fingers to gently close one nostril at a time. This practice is rooted in ancient yoga traditions and has been scientifically shown to reduce stress, improve cardiovascular function, and promote mental clarity.\n\nTo perform alternate nostril breathing correctly, start by finding a comfortable seated position. Sit cross-legged on the floor or in a chair with your spine straight and shoulders relaxed. Rest your left hand on your left knee, palm facing upward, or in a mudra (hand gesture) of your choice. Bring your right hand to your face, using your thumb to close your right nostril and your ring finger to close your left nostril. The index and middle fingers can rest lightly on your forehead or curl into your palm.\n\nBegin by closing your right nostril with your thumb and exhaling completely through your left nostril. Inhale slowly and deeply through the left nostril, then close it with your ring finger. Release your thumb from the right nostril and exhale fully through the right side. Inhale through the right nostril, close it with your thumb, and exhale through the left nostril. This completes one full cycle. Repeat this pattern for 5-10 minutes, maintaining a steady and even breath.\n\nOne common challenge is maintaining a smooth rhythm without straining. If you find it difficult to coordinate your fingers or breathe evenly, practice without closing the nostrils at first. Simply focus on the sensation of air moving through each nostril. Over time, your coordination will improve. Another challenge is feeling lightheaded or dizzy, which can occur if you breathe too quickly or forcefully. To avoid this, ensure your breath is slow, deep, and controlled.\n\nScientific studies support the benefits of alternate nostril breathing. Research published in the International Journal of Yoga found that this technique significantly reduces stress and anxiety while improving attention and cognitive performance. It also balances the autonomic nervous system, promoting relaxation and reducing the fight-or-flight response. This makes it an excellent practice for managing stress and enhancing mental clarity.\n\nTo integrate alternate nostril breathing into your daily routine, set aside 5-10 minutes in the morning or evening. Pair it with other mindfulness practices, such as meditation or gentle stretching, to deepen its effects. Over time, you may notice improved focus, emotional balance, and a greater sense of calm. Remember to approach the practice with patience and consistency, as its benefits accumulate with regular use.\n\nPractical tips for success include practicing in a quiet, distraction-free environment and using a timer to track your session. If you experience nasal congestion, try using a saline spray or steam inhalation beforehand to clear your airways. Lastly, listen to your body and adjust the pace or duration of your practice as needed. Alternate nostril breathing is a versatile tool that can be adapted to suit your individual needs and goals.