ALTERNATE NOSTRIL BREATHING

My sweet nephew practicing alternate nostril breathing

Another round after finishing his Soba noodles!

When my nephew was five I taught him a very loose version of alternate nostril breathing. He was very much into learning this breathing technique because it was fun for him. Mostly we laughed when his nostrils would stay shut after he released his finger from retaining the breath. Now he's eight and the other day we were at a very delicious Japanese lunch and we were all engaged in conversation when I looked across the table and he was in his own world doing alternate nostril breathing. Then he said to me, "Auntie remember this..." as he showed me his fingers alternately shutting and closing his nostrils. I immediately got a huge smile on my face and said, "You remember!" He laughed and kept going. What was funny was watching him release his nostril and I could see in his face that he was hoping his nostril would stay shut because he would pause for a moment but then his nostril would open and he would continue with a very serious look on his face. I was very happy to know that my sweet little nephew knows about a very important breathing exercise and hopefully he will keep this with him throughout his life and learn more. Not to brag but he is a smart one! ;-)  

Now, if I could give any advice, it would be to practice Alternate Nostril breathing and practice this awesome breathing exercise everyday. By the way, the Sankskrit term is Anuloma Viloma Pranayama.  Breathing exercises are important to your vital energy and these rounds of breath will make you feel energized, centered and happy. Be good to yourself...Invest 5-10 minutes of your time each day for this breath work. You can practice Alternate Nostril Breathing anywhere. Although a quiet, comfortable and clean environment is ideal. I've been know to take five minutes and partake while sitting in traffic. I'm not a fan of traffic jams so a quick breathing exercise soothes me.

The goal of Anuloma Viloma is to allow the right lung/right nostril and left lung/left nostril to alternate in breath to eventually encourage a balance in the breathing pattern.  If you breathe out of one nostril and one lung all day, there is definitely an imbalance in the system which could be the reason for fatigue and stresses in the body. The idea is to get the breath flowing through both nostrils and lungs and to set up equilibrium. Alternate nostril breathing will bring balance to the breath, clear the nasal passages, lungs and the mind.

GIVE IT A TRY! 

Think 4:8:8
4 counts inhalation
8 counts retention
8 counts exhalation

Sit comfortably
Spine straight - sit on a pillow with legs crossed or on a chair with a comfy back.
All body parts relaxed

Keeping it simple with hand mudras...
Use your thumb and middle finger for the nostril holds.

I'm right handed so here's how it goes...
Hold your right nostril closed with your thumb then inhale through your left nostril for 4 counts.
(I like to count by saying to myself: OM1, OM2, OM3, OM4)
When you reach 4 counts keep right nostril plugged with thumb.
Plug your left nostril with middle finger.
Retain breath with both nostrils plugged for 8 counts.
Now...keep the left nostril plugged, let the thumb go and right nostril open and exhale for 8 through right nostril
Now inhale through the right nostril for 4...
Plug both nostrils for 8 counts, then let the left nostril open and exhale for 8.
Now inhale through the left nostril for 4 and so on and so on and then continue this alternate nostril breathing....

So basically you inhale through one nostril, retain (plug) both nostrils, then exhale through the opposite nostril...and keep the pattern going for at least 8 rounds and you've completed alternate nostril breathing!  I keep count every time I've inhaled through the left nostril.

I focus on 'watching' my breath move in and out of my body or sometimes I place focus on my third eye (Ajna Chakra) and watch my breath move in and out like a beautiful ray of light. 

That's the basics. A good start. Seek out more...
Have fun with your breath work. I'm open for questions too.