Calming Breathing Technique
I have several favorite breathing techniques in my bag of relaxation tools. Of them, I find “Alternate Nostril Breathing” (or Nadi Shodhana) to be one of the most effective at calming my mind and soothing my nervous system. It also feels very balancing because it helps integrate the brain, allowing me to get the most out of my creative right hemisphere and my logical left hemisphere.
You may not have noticed, but we don’t breathe evenly between our two nostrils. One nostril typically feels more clear and open than the other. And this openness tends to cycle from one nostril to the other. A typical breathing pattern cycles between each nostril every 2-3 hours. One cycle, you find that you can breathe comfortably through your left nostril and your right nostril is congested. A few hours later, your right nostril is clear, but your left is a bit more congested.
Research has shown more electrical brain activity on the side opposite the open, clear nostril. Left nostril open – the creative right brain is more predominant. Right nostril open – the logical left brain in more predominant.
Many people’s breathing cycles are out of whack. Some find that they breathe predominately out of one nostril, almost to the exclusion of the other. This is caused by everything from stress to disease.
Alternate Nostril Breathing helps to restore normal breathing cycles and both calms and invigorates the mind and body.
Let’s try it:
1. Sit comfortably either in a chair or cross-legged on the floor with the head, neck and trunk straight. Or you may lie down on your back on the floor.
2. Bring the right hand to the nose so that the right thumb can be used to close the right nostril and your fourth finger (your ring finger) can be used to close the left nostril. (I’m left-handed so I use my left hand…and it still works for me!)
3. Close the right nostril with your right thumb and exhale slowly and completely through the open left nostril.
4. Inhale through the open left nostril.
5. At the height of your inhale, close the left nostril with your fourth finger and open your right nostril.
6. Exhale slowly and gently from your open right nostril. Then inhale through the right nostril.
This completes one round of Alternate Nostril Breathing. Complete 9 more cycles for a total of 10 cycles. There is no magic to the number of cycles that you choose; 10 is just a guideline. You will notice the most benefit if you practice this breathing technique (or any breathing technique) on a regular basis. Making it a part of your morning and/or evening routine will increase your inner calm and refocus your energies.
Peace,
Jess
