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practitioner, and/or inner guidance system. When in doubt, always consult a
professional before undertaking any change to your normal health routine.
Drug Administration and is provided as a guideline only, and is not meant to
practitioner, and/or inner guidance system. When in doubt, always consult a
professional before undertaking any change to your normal health routine.
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Alternate Breathing
by Felicia Marie Tomasko, RN
Yoga includes pranayama, the practice of working with the breath in a variety of
techniques. Some of these breathing exercises are heating, some cooling, some wake
us up, some quiet us down and others encourage a state of balance. One of these
techniques is alternate nostril breathing, which is a practice that can be done almost
any time, by almost anybody, to encourage balance in body, mind and spirit.
You may not realize it, but naturally every one-and-a-half to two hours the movement of
our breath switches from one nostril to the other. According to yogic philosophy, this
has important implications in terms of our state of mind and our physical well-being.
We have a network of channels that flow throughout our body; in Chinese medicine
these are the meridians and in yoga and ayurveda these are called nadis. Different
nadis are stimulated when different nostrils are in use. For example, breath flowing
through the right nostril is more stimulating while breath moving through the left nostril
is more quieting or sedating. To alternate between the two encourages equanimity,
clarity of thought, a feeling of being centered and even an experience of mental and
subtle body purification. The Sanskrit name for this breath, nadi shodhana, speaks to
this, because it translates to mean cleansing the nadis, which allows us to then
experience greater balance.
Alternate nostril breathing is suitable for beginners, for people who are old or young,
well or working with healing a health challenge. One of its greatest benefits is that
alternate nostril breathing encourages the parasympathetic nervous system, thereby
reducing our body’s experience of stress—something we all need.
Try it at home:
Find a comfortable seated position with your spine long and straight. Use your thumb
of your right hand to gently seal your right nostril. Begin by exhaling through your left
nostril as long as it is comfortable. Then inhale through your left nostril as long as it is
comfortable. Switch the position of your hand by gently sealing your left nostril with the
ring finger of your right hand, releasing your thumb from the right nostril. Exhale through
your right nostril for as long as it is comfortable and then inhale through your right
nostril—again, for as long as it is comfortable. You’ve just completed one round of
alternate nostril breathing. Depending on your capacity, repeat this cycle several more
times, or up to 10+ rounds (you can even practice for several minutes). This practice
can help center the mind before a busy day, or relax the mind at the end of a crazy one.
Article by Felicia Marie Tomasko, RN, and editor-in-chief of LA YOGA Ayurveda and
Health magazine, who lives, teaches and practices Yoga and Ayurvedic medicine in
Southern California. She is the President of the California Association of Ayurvedic
Medicine and on the board of directors of the National Ayurvedic Medical Association
by Felicia Marie Tomasko, RN
Yoga includes pranayama, the practice of working with the breath in a variety of
techniques. Some of these breathing exercises are heating, some cooling, some wake
us up, some quiet us down and others encourage a state of balance. One of these
techniques is alternate nostril breathing, which is a practice that can be done almost
any time, by almost anybody, to encourage balance in body, mind and spirit.
You may not realize it, but naturally every one-and-a-half to two hours the movement of
our breath switches from one nostril to the other. According to yogic philosophy, this
has important implications in terms of our state of mind and our physical well-being.
We have a network of channels that flow throughout our body; in Chinese medicine
these are the meridians and in yoga and ayurveda these are called nadis. Different
nadis are stimulated when different nostrils are in use. For example, breath flowing
through the right nostril is more stimulating while breath moving through the left nostril
is more quieting or sedating. To alternate between the two encourages equanimity,
clarity of thought, a feeling of being centered and even an experience of mental and
subtle body purification. The Sanskrit name for this breath, nadi shodhana, speaks to
this, because it translates to mean cleansing the nadis, which allows us to then
experience greater balance.
Alternate nostril breathing is suitable for beginners, for people who are old or young,
well or working with healing a health challenge. One of its greatest benefits is that
alternate nostril breathing encourages the parasympathetic nervous system, thereby
reducing our body’s experience of stress—something we all need.
Try it at home:
Find a comfortable seated position with your spine long and straight. Use your thumb
of your right hand to gently seal your right nostril. Begin by exhaling through your left
nostril as long as it is comfortable. Then inhale through your left nostril as long as it is
comfortable. Switch the position of your hand by gently sealing your left nostril with the
ring finger of your right hand, releasing your thumb from the right nostril. Exhale through
your right nostril for as long as it is comfortable and then inhale through your right
nostril—again, for as long as it is comfortable. You’ve just completed one round of
alternate nostril breathing. Depending on your capacity, repeat this cycle several more
times, or up to 10+ rounds (you can even practice for several minutes). This practice
can help center the mind before a busy day, or relax the mind at the end of a crazy one.
Article by Felicia Marie Tomasko, RN, and editor-in-chief of LA YOGA Ayurveda and
Health magazine, who lives, teaches and practices Yoga and Ayurvedic medicine in
Southern California. She is the President of the California Association of Ayurvedic
Medicine and on the board of directors of the National Ayurvedic Medical Association
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