Today’s life is so much
challenging. Every day we have to face new challenges and while we are
fulfilling those, sometimes we feel stressed. We should not ignore this type of
stress related condition as stress makes our performance lower and we fail to
establish balance between our work and personal life.
There are so many
techniques to reduce stress and ‘Alternate Nostril Breathing Practice’ is one
of those. It is also called ‘Pranayam’ in Yoga.
Benefits
of ‘Alternate Nostril Breathing Practice’ –
- Provides optimal function to both sides of the brain
- Improves sleep
- Increases our ability to concentrate and makes our thoughts clearer
- Provides a connection between our mind and body
- Relaxes a stressed body
- Improves blood circulation and more energy reaches to all parts of our body
- Improves the working of lungs, heart, diaphragm, abdomen, intestines, kidneys and pancreas
- Improves digestive system
- Provides freedom from anger, depression, greed for money, arrogance etc.
- Helps to keep the mind in the present moment
- Elevates our energy level
- Provides better memory
Some
rules and precautions to follow –
- The best time for doing it is early in the morning. If you cannot do it in the morning, try to do it in the evening around sunset. Actually any time is suitable for doing this but everyday do it at the same time.
- The definite prerequisite is an empty stomach. Consider doing it at least 2 hours after a heavy meal (3 to 4 hours gap is better), 45 minutes after tea or fruits and 15 minutes after drinking water. You can eat after doing this practice keeping time gap at least 30 minutes.
- Do not practice it if you are too tired. Just relax for 10 minutes and then start it.
- Do not do any jogging or other exercises for about 30 minutes after or before doing it.
- It’s good to take bath before practicing or you can take your bath 20 to 30 minutes after practicing.
- Do not force breathing, keep the flow natural.
- Before doing this practice, clear your nostrils. If you have blocked nostrils for any reason, do not force to do this type of breathing exercise.
- Practice it at a well ventilated room. Try to avoid using fan or air conditioner at that moment.
Method
of doing this practice –
With your right hand,
fold down the index and middle fingers and leave the thumb, ring and pinky
fingers open. When breathing through the left nostril (inhale and exhale), keep
the right nostril closed using thumb. When breathing through the right nostril,
keep the left nostril closed off with the ring and pinky fingers. Don’t hold
your breath.
- Sit comfortably on a chair keeping your backbone straight and head in line with it. Keep a gentle smile on your face
- Close your eyes and focus your attention on breathing
- Close off the right nostril and inhale slowly (by counting mentally 1, 2, 3, 4) through left nostril
- Close off left nostril and exhale slowly (by counting mentally 1, 2, 3, 4) through right nostril
- After exhaling, inhale through that right nostril (count mentally 1 to 4)
- Close off right nostril and exhale through left nostril (count mentally 1 to 4)
After you have
completed points 3 to 6, this is called one round. When you first start using
this technique, begin with just two rounds and gradually build up to around 10
rounds. Sit quietly just for few moments when you have finished.
The benefits cannot be felt
overnight. Just keep doing it and you will notice the changes.
Sources:
Book:- Yen Path: Taking
Steps Towards What You Want In Life
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