Breathwork | Alternate Nostril Breathing
Alternate nostril breathing is a very common breathwork technique in yoga, and one that we certainly do a lot of at the studio. You’ve probably done it before - this is the one where you use your fingers to block one nostril as you breath through the other, then repeatedly switch between the two. But what are the benefits of this technique? And how do you do it correctly? Read on to find out more.
Benefits
As with any other breathwork technique involving slow, controlled breaths, alternate nostril breathing can help you release stress by shifting the nervous system from sympathetic to parasympathetic functioning (the first is your “fight-or-flight” or stress response, the second is your “rest-and-digest” or relaxation response).
Reducing stress this way is hugely beneficial to the body. For example, it’s been shown to improve heart health and blood pressure. There are mental benefits too, such as decreased levels of anxiety and increased levels of overall wellbeing.
What makes alternate nostril breathing special, however, is breathing through one nostril at a time. Because each nostril stimulates the opposite brain hemisphere, deliberately breathing through both nostrils can energize the entire mind.
You’re probably thinking - “But wait, don’t we normally breathe through both nostrils anyway?” As it turns out, we don’t. Because of the nasal cycle, just one nostril is dominant for about 2 hours at a time before automatically switching to the other throughout the day. So when the left nostril is dominant, the right brain is more active, and vice versa.
What makes this interesting is that each brain perceives the world so differently. The right brain sees things as a whole and is more connected to rhythm and flow. It lives in the now, experiencing every moment with vibrant sensation. The left brain takes those moments and organizes them into past, present and future. It breaks down the big picture into bits of data that can be compared and evaluated.
By consciously breathing through one nostril at a time, we enliven the whole brain, making each hemispheres more active and alert and giving us the benefits of both.
How to do
There are many ways to do alternate nostril breathing, all with slightly different benefits. The way we do it at Ziva focuses on releasing deep rooted stress to create space for soulful expansion. Here’s how for beginners:
Sit comfortably on a mat, cushion, or chair, preferably with an unsupported spine.
Have your left palm open on your lap and right hand ready in apana mudra (thumb, middle and ring fingers touching; index and pinky fingers open).
Inhale through both nostrils for 4 seconds (maintain a smooth, even breathing pattern throughout).
Use right thumb to block right nostril and exhale left.
Inhale left.
Use right middle and ring fingers to block left nostril and exhale right. (This is one round. Following rounds begin with inhale right.)
Continue like this for 6 rounds total.
At the end of your last exhale, lower both palms down and breathe normally through both nostrils.
Take a moment to allow the breath and body to settle before coming out of your practice.
You can practice this technique anytime you need to energize the mind or center yourself. Personally, we find it particularly helpful before yoga asana and meditation sessions.
As with all such techniques, go easy. You can increase the length of time gradually (up to 6 seconds per breath and 8 rounds per session), but don’t feel compelled to. If you feel very dizzy or lightheaded, stop, and check-in with a professional. At the end of the day, remember to listen to your own body and be gentle with yourself.
References
Zaccaro, A. et al, “How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing”, Frontiers in Human Neuroscience (2018).
Singh, K. et al, “Effect of uninostril yoga breathing on brain hemodynamics: A functional near-infrared spectroscopy study”, International Journal Of Yoga (2016).
Sinha, A.N. et al, “Assessment of the Effects of Pranayama/Alternate Nostril Breathing on the Parasympathetic Nervous System in Young Adults”, Journal of Clinical and Diagnostic Research (2013).
