How to do Anuloma Viloma Nadi Shuddhi Pranayama (Alternate - Nostril Breathing)
As the name suggests, breathing is done alternating within both nostrils - from left nostril to right nostril and then from right nostril to left nostril. Follow the below steps:
Using the Left Nostril
1. Lightly close the right nostril with the right thumb and exhale completely through the left nostril. Then inhale completely through the left nostril. (it is correct practice to exhale first)
Switch to the Right Nostril
2. Now, gently close the left nostril with the ring and the little finger and release the right nostril. Now exhale completely and slowly through the right nostril (always ensure breathing should be slow, deep and calm).
3. Inhale deeply through the same (right) nostril, then close the right nostril and exhale through the left nostril. This completes one round of Nadi Shuddhi Pranayama.
4. Continue to 1st Step above.
Brief outline of Nadi Shuddhi Pranayama
Left Nostril - Exhale - Inhale - Switch - Right Nostril - Exhale - Inhale - Switch - Left Nostril - Exhale - Inhale - Switch - Right Nostril - Exhale - Inhale - Switch - Continue as much as you can do comfortably.
Initially practice 15 cycles slowly and increase the number of cycles.
If you are beginner, establish a 1:1 ratio between the inhalations and the exhalations. This means that if you breath in for a count of 4, then breathe out for a count 4.
But with regular practice, you can slowly prolong the exhalations further, to ratios of 1:15 and then 1:2. This means for latter ratio of 1:2, if you inhale for a count of 4, then exhale for a count of 8. Increasing exhalations time has its own benefits.
Benefits of Anuloma Viloma Nadi Shuddhi Pranayama (Alternate Nostril Breathing)
Physiologically, our normal breathing is such that it alternates from one nostril to the other nostril at different times during the day. In a healthy person, this alteration of breath takes place roughly every one and half to two hours. You can check this by bringing the back of the palm near the nostrils and blow out slowly the breath out of the nostrils and you will sense that only nostril has high pressure of air at one time. One which has high pressure is active nostril and this alternation continues for every one and a half to two hours.
But this normal rhythm gets disturbed throughout chores of the day and this leads to reduced vitality and ill health. So, to reset this incorrectly set rhythm, this pranayama is practiced so that our breath is regulated and balanced. Practicing this pranayama also balances the sympathetic and parasympathetic nervous systems.
When the time of exhalations is increased, the parasympathetic nervous system is activated. This induces calmness and lowers anxiety and stress. All sorts of psychosomatic disorders are healed if this pranayama is regularly practiced. I have even suggested to simply increase exhalation time to avoid anxiety whenever they face any sort of interview. This can also be practiced whenever you feel any stress. This also helps in clarity of thoughts.
If this pranayama is regularly practiced, it increases vitality because of gain of more prana.
It has been studied in research that alternate nostril breathing balances the functioning of the left and right brain hemispheres. As a result, our moods, mental performance, drives, desires, sleep patterns, and even many of the mental disorders change over time.
