One of the most common yoga breathing techniques involving the nose is alternate nostril breathing (Nadi Shodhana Pranayama). Here's how to practice it:
Nadi Shodhana Pranayama (Alternate Nostril Breathing)
This technique helps to balance the energy channels in the body and calm the mind.
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Get Comfortable: Sit in a comfortable seated position, such as cross-legged or in a chair with your back straight.
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Hand Position (Vishnu Mudra): Bring your right hand towards your face. Fold your index and middle fingers towards your palm. The thumb and ring finger will be used to open and close the nostrils. Your left hand can rest on your lap in Gyan Mudra (thumb and index finger touching).
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Exhale Completely: Close your eyes and exhale fully through both nostrils.
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Close Right Nostril, Inhale Left: Use your right thumb to gently close your right nostril. With the right nostril closed, inhale slowly and deeply through your left nostril.
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Close Left Nostril, Exhale Right: Once you've inhaled completely, release your right nostril and use your right ring finger to close your left nostril. Exhale slowly and fully through your right nostril.
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Inhale Right Nostril: Keeping the left nostril closed, inhale slowly and deeply through your right nostril.
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Close Right Nostril, Exhale Left: Close your right nostril with your thumb and release your left nostril. Exhale slowly and fully through your left nostril.
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Repeat: This completes one round. Continue this pattern for 5-10 minutes.
Summary of the process:
| Step | Action | Nostril(s) Involved |
|---|---|---|
| 1 | Exhale Completely | Both |
| 2 | Close Right, Inhale | Left |
| 3 | Close Left, Exhale | Right |
| 4 | Inhale | Right |
| 5 | Close Right, Exhale | Left |
| 6 | Repeat Steps 2-5 | Alternating |
Why Breathe Through Your Nose in Yoga?
Breathing through your nose, as opposed to your mouth, offers several benefits important in yoga practice:
- Filters Air: Nasal passages filter out dust, pollen, and other particles, preventing them from entering your lungs.
- Humidifies Air: The nose adds moisture to the air, preventing dryness and irritation in the respiratory system.
- Warms Air: The nose warms the air before it reaches the lungs, which is especially important in colder climates.
- Produces Nitric Oxide: Nasal breathing stimulates the production of nitric oxide, which helps to dilate blood vessels, improve circulation, and enhance oxygen absorption.
- Activates the Parasympathetic Nervous System: Nose breathing can promote relaxation and reduce stress by stimulating the parasympathetic nervous system (the "rest and digest" system).
By consciously focusing on nasal breathing during yoga, you can enhance the benefits of the practice and promote overall well-being.
