Alternate nostril breathing, also known as "nadi shodhana," is a simple yet powerful relaxation technique that has been practiced for centuries in the yoga tradition.
The practice involves using the right hand to alternate between closing off each nostril as you inhale and exhale. This helps to balance the flow of breath in the body and can have a calming effect on the mind and body.
In addition to its potential stress-reducing effects, alternate nostril breathing is thought to have a number of other benefits that can help to create happiness and well-being. It may improve lung capacity and oxygenation of the blood, as well as improve circulation. Some people find that it helps to improve sleep and reduce headaches.
But the benefits of alternate nostril breathing go beyond the physical. The practice can also help to quiet the mind and bring a sense of calm and clarity. By focusing on the breath and letting go of racing thoughts, we can find a sense of peace and relaxation that can help to improve our overall well-being and happiness.
To try alternate nostril breathing for yourself, find a comfortable seated position and follow these steps:
Place your left hand on your left knee, and use your right hand to close off your right nostril with your thumb.
Inhale deeply through your left nostril, filling your lungs with air.
Close off your left nostril with your ring finger, and exhale slowly through your right nostril.
Inhale deeply through your right nostril, and then close it off with your thumb.
Exhale slowly through your left nostril.
This completes one round of alternate nostril breathing. To continue, inhale through your left nostril, and repeat the process.
You can practice alternate nostril breathing for as long as you like, typically anywhere from a few minutes to half an hour. It's important to breathe deeply and slowly and to try to keep your breath smooth and even. It may also be helpful to close your eyes and focus on your breath as you practice.
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