Definition
Alternate nostril breathing is a yogic technique which aims at balancing the autonomic nervous system [1]. It is also a perfect preparation for meditation and more intensive breathing techniques.
How to Do It
- Sit with your back straight and close your right nostril with your right thumb.
- Inhale slowly and deeply through your left nostril.
- Next, close your left nostril with your right ring and little fingers and exhale slowly and completely through your right nostril.
- Then, keeping the left nostril closed, inhale right.
- Finally, close your right nostril and exhale left.
- Repeat two more times.
Benefits
- May Improve cardiac function
- May Improve memory
- May Enhance attention
- May Reduce stress/anxiety
- May Slow aging
Time Commitment
Only 5 minutes per day.
Why it works
Alternate nostril breathing balances the sympathetic and parasympathetic tone in the autonomic nervous system. Bodily systems that we can usually not control voluntarily can be improved by doing this technique.
Suggested Frequency
Daily
Supporting Studies and Articles
- Ghiya, S. (2017). Alternate nostril breathing: A systematic review of clinical trials. International Journal of Research in Medical Sciences, 5(8), 3273. https://doi.org/10.18203/2320-6012.ijrms20173523
Side Effects
None
Required Equipment
None
Gurus/Celebrities/Doing it
Hillary Clinton
Related Products
No products needed
Suggested Time of Day
In the morning, on an empty stomach.
Notes
Alternate nostril breathing is a great technique to be done before or after your yoga sessions.
