Alternate Nostril Breathing

Alternate nostril breathing is a very powerful Yoga and Ayurveda
breath control practice to incorporate into your daily routine.

alternate nostril breathing elizabeth whelan

This technique helps reduce stress, sharpen your concentration and
mental clarity, improves your performance and promote overall

It is a fantastic pick me up if you need energy through the day with
the added benefit of relaxing the brain.

It is also a great tool if you find you are having sleep issues.
The magic is in the technique as it calms the vagus nerve, one of
the main channels between the brain and the body.

This breathing technique can be very effective if used before an
important event or exam and before you sleep or meditate.

The alternative nostril breathing provides equal amounts of oxygen
to both sides of your brain which helps calm an overactive mind,
relaxes your body’s central nervous system. The daily use of this
practice creates a deep sense of calm within.


The Technique:
Find a quiet space and make yourself comfortable.

Feet on the floor, sitting upright, relax your shoulders.

Using the right thumb, gently close the right nostril, and inhale
as slowly as you can through the left nostril, (do not raise your

Then close the left nostril with your ring finger and hold your
breath for a few seconds.

Open the right nostril and exhale slowly.

Inhale slowly through the right nostril then close it with the

Hold the breath again then exhale through the left nostril.

Inhale through the left nostril and pause before moving to the
right again.


Repeat this pattern five to ten times starting with a few breaths and building up the inward and outward breaths to suit your body.

Return to your normal breathing pattern.


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