Breath Practice:
Alternate Nostril Breath
Overview:
Traditional yoga systems ascribe to a notion that inhaling through the left nostril is relaxing for the body, and breathing through the right nostril is energizing. Some research has supported this notion by demonstrating effects of blood pressure and other effects that correlate with activity of the parasympathetic and sympathetic nervous system. Though we rarely notice it, most of us tend to breathe predominantly though one nostril at a time. The dominance naturally switches every few hours, and is thought to correspond to the relative dominance of one or another branch of the autonomic nervous system. Alternate Nostril Breathing is thought to bring this rhythm into balance and foster a relaxed but alert state of body and mind.
This technique builds upon all prior practices, and can -if you choose-be practiced with Complete Breath, Ocean Sounding Breath, and Balanced Breath simultaneously.
Potential Effects:
Promotes equilibrium of the autonomic nervous system
Increased parasympathetic tone
Deepens awareness of breathing mechanisms
Tones breathing musculature
Lowers blood pressure
Focuses attention
May cultivate feelings of calm
Instructions:
1. Sit in a relaxed and alert position on the floor, a cushion or a chair with a posture that allows the spine to elongate and the abdomen to relax.
2. Close your eyes if you choose. Relax your jaw, the features of your face, and shoulders. Breathe in and out through the nose naturally with no extra effort.
3. Begin with a minute or two of Complete Breath or Balanced Breath.
4. Bring your right hand up to your nose. Make sure that your elbow and shoulder are in a comfortable position as you prepare.
5. Use your right thumb to close up your right nostril and slowly inhale through the left side. When the inhale is complete, use one of your fingers to close your left nostril.
6. Release the thumb from your right nostril and exhale through the right side. When the exhale is complete, keep your hand as it is and inhale through the right side.
7. When the inhale is complete, use your thumb to close the right nostril and exhale through the left side.
8. Continue this pattern - exhale, inhale, switch sides - for several minutes. Keep the breath steady and even. As the breath continues, gradually slow its rhythm to the point of comfort and engagement.
9. To release, finish the pattern on an exhale through the left nostril, then return your hand to your lap. Let go of any effort to breathe in a particular way and allow the breath to come and go naturally. Pause to integrate.
Precautions:
Respiratory inflammation: practice moderately
Sinus congestion: practice moderately
Essential Principles:
Because the practice builds on and potentially integrates the prior breathing practices, students often feel pressure to “do it all.” The combination of deepening the breath, adding the ocean sound, measuring the ratio of breath and coordinating the hand movements can be easily overwhelming and disorienting. Encourage students to explore blending and adding elements of practice gradually, and reinforce the fact that there is nothing to be gained from practicing in a way that aggravates the body or makes the mind anxious.
Helpful Hints:
Never overdo any breathing exercise or force your breath into a pattern that is uncomfortable. If you begin to feel anxious or lightheaded, stop practicing and breathe normally.
Practice with self-compassion, and know that, the more often you practice the Complete Breath, the better you will become at doing it.
Alternate Nostril Breathing can be done from a seated, standing, or reclining position.
Practice moderately with respiratory inflammation and/or sinus congestion.
Content from NYCDOE YMTP² curricular materials