Alternate Nostril Breathing

Alternate Nostril Breathing is a long-established yogic tradition the cleanses the energy channels and balances energy throughout the body. It is commonly used at the beginning or end of a yoga practice however; it has great benefit when used  as a stand-alone practice.

Here are some specific benefits of alternate nostril breathing:

1. Revitalizes energy: If you are feeling sluggish throughout the day, a short blend of alternate nostril breathing can balance the qi energy and provide an excellent perk me up!
2. Activates the parasympathetic nervous system to decrease anxiety and reduce the fight or flight response when we are under stress.
3. Increases cognitive and mental function which sharpens concentration and mental clarity.
4. Promotes calmness and better sleep
5. Draws attention deeply inside and away from mind chatter

How to do Alternate Nostril Breathing

Before you start, make sure

• Your cell phone is off.
• You are either sitting on the floor with your legs crossed or on in a chair with your ankles crossed. Your  spine should be erect.
• Your hands will be uncrossed, glasses off and eyes can be closed.
• Make sure your shoulders are relaxed and your chin is even

1. Loosely place your left hand in your lap, palm up! Let your left hand relax in your lap.
2. You will be using the thumb and ring finger of right hand to close one nostril at a time.
3. Place the right hand in front of your face with your palm facing your face.
4. Straighten  the index, middle and finger. They can also be slightly bent toward you nose.
5. You will use your pinky and thumb to alternate closing each nostril.
6. Start by blocking the right nostril with your thumb and inhale gently through the left nostril and  then gently exhale through the left nostril.
7. Then, block the left nostril with your pinky and inhale and exhale gently through the right nostril.
8. You will then close the left nostril and repeat with the right nostril.
9. You will continue to alternate nostrils – always starting with the exhale.
10. Continue for a minimus of 5 minutes. Can do often!

When doing alternate nostril breathing keep in mind:

• Do this so lightly that you would not disturb a feather
• Focus on the breath and breathe fully in and fully out – slowly and gently with no sound.
• Always switch nostrils after the exhalation.
• Whatever nostril you inhale with, you also exhale with.