Alternate Nostril Breathing
A pranayama practice that balances the two hemispheres of the brain and both branches of the autonomic nervous system. Clinical trials show significant reductions in blood pressure and anxiety within 15 minutes.
How to Practise
- 1
Sit in a comfortable meditation posture. Rest the left hand on the left knee.
- 2
Bring the right hand to Vishnu Mudra: fold the index and middle fingers to the palm.
- 3
Close the right nostril with the right thumb. Inhale slowly through the left nostril.
- 4
Close the left nostril with the ring finger. Release the thumb. Exhale through the right.
- 5
Inhale through the right. Close right; exhale through left. This is one round.
- 6
Practise 5–10 rounds. The breath should be slow, smooth, and soundless.
Cautions & Contraindications
Severe nasal congestion. Do not hold the breath if you are a beginner or have cardiovascular conditions.
Benefits
- ✓Balances the nervous system
- ✓Reduces blood pressure
- ✓Reduces anxiety
- ✓Improves concentration
- ✓Balances brain hemispheres
- ✓Helps manage diabetes (blood sugar regulation)