Breathing through the nostrils is extremely important in pranayama. Each nostril is associated with what are known as nadis (channels) that have either a calming/cooling or energising/warming effect on the body. The left is associated with the Ida nadi and has a cool/calming effect. The right is associated with the Pingali nadi and has an energising or warming effect. By breathing through each nostril alternately, as is done in alternate nostril breathing, balance is brought to the body.
Alternate nostril breathing requires closing one nostril at a time. This is done using the right-hand with prana mudra.
Now we will start nostril breathing. First, we practice breathing in and out through one nostril, then in through one and out through the other, and then finally full alternate nostril breathing.
In and out through the left nostril
Sitting in a comfortable meditative position, bring your right hand to your nose in prana mudra. Close the right nostril and exhale fully through the left nostril. Breathing fully, slowly, and deeply (full yogic breathing), inhale through the left nostril to a count of 4. Then exhale through the left nostril to a count of 4. Continue for 2 minutes. Repeat 2 more rounds and take a 30-second break between each round.
In and out through the right nostril
Repeat the previous step but change to inhaling through the right nostril. 3 rounds, 1 minute each with a 30 second break in between.
In through the left and out through the right
Bring the right hand up towards the nose in prana mudra. Close the right nostril and exhale fully through the left nostril. Then inhale slowly, fully, and deeply through the left nostril, and exhale slowly, fully, and deeply through the right nostril. Continue for 1 minute. Repeat another 2 more rounds and take a 30 second break in between each round.
In through the right and out through the left
Repeat the previous step, but this time inhale through the right and exhale through the left.
Full alternate nostril breathing
Now we begin full alternate nostril breathing. The following is 1 round of alternate nostril breathing.
- Bring the right hand up to the nose. Close the right nostril and exhale completely through the left nostril.
- Inhale slowly, fully, and deeply through the left nostril.
- Exhale slowly, fully, and completely through the right nostril.
- Inhale slowly, fully, and deeply through the right nostril.
- Exhale slowly, fully, and completely through the left nostril.
Continue for 3 minutes. Do 2 more 3-minute rounds and take a 30 second break between each round.