Breath Practice:
Alternate Nostril Breathing
Alternate Nostril Breathing
Traditional yoga systems ascribe to a notion that inhaling through the left nostril is relaxing for the body, and breathing through the right nostril is energizing. Some research has supported this notion by demonstrating effects of blood pressure and other effects that correlate with activity of the parasympathetic and sympathetic nervous system. Though we rarely notice it, most of us tend to breathe predominantly though one nostril at a time. The dominance naturally switches every few hours, and is thought to correspond to the relative dominance of one or another branch of the autonomic nervous system. Alternate Nostril Breathing is thought to bring this rhythm into balance and foster a relaxed but alert state of body and mind.
Promotes equilibrium of the autonomic nervous system
Increases parasympathetic tone
Deepens awareness of breathing mechanisms
Tones breathing musculature
Lowers blood pressure
Focuses attention
May cultivate feelings of calm
Instructions:
1. Sit in a relaxed and alert position on the floor, a cushion or a chair with a posture that allows the spine to elongate and the abdomen to relax.
2. Close your eyes if you choose. Relax your jaw, the features of your face, and shoulders. Breathe in and out through the nose naturally with no extra effort.
3. Begin with a minute or two of Complete Breath or Balanced Breath.
4. Bring your right hand up to your nose. Make sure that your elbow and shoulder are in a comfortable position as you prepare.
5. Use your right thumb to close up your right nostril and slowly inhale through the left side. When the inhale is complete, use one of your fingers to close your left nostril.
6. Release the thumb from your right nostril and exhale through the right side. When the exhale is complete, keep your hand as it is and inhale through the right side.
7. When the inhale is complete, use your thumb to close the right nostril and exhale through the left side.
8. Continue this pattern - exhale, inhale, switch sides - for several minutes. Keep the breath steady and even. As the breath continues, gradually slow its rhythm to the point of comfort and engagement.
9. To release, finish the pattern on an exhale through the right nostril, then return your hand to your lap. Let go of any effort to breathe in a particular way and allow the breath to come and go naturally. Pause to integrate.
Using your thumb and pointer finger close your right nostril as you inhale through your left nostril.
Hold your breath for a moment. Open your right nostril, close your left nostril as you exhale.
Now inhale through your left nostril while your right nostril is closed.
Keep repeating for as long as you like until you end with an exhale on the right nostril.
Teaching Cues for Students
Implementation & Development
See our Child Development Page for more information to help tailor your instruction to best meet the needs of your students.
All children learn best given clear, concise, instructions, trying to reduce directional cues down to 4 steps.
Young children enjoy learning through games, songs, and stories. Cues for Alternate Nostril Breath can be woven into a song, built into an entry routine.
Younger children may have less fine motor coordination, and may have difficulty engaging in this practice using the traditional finger placement. Instead students may be given the option to use one pointer finger on each hands as they close both the left and the right nostril.
Keep cues limited, simple, and be consistent with your wording to help build a predictable routines.
Middle-aged children still enjoy routine and learning through games and group activity.
Appreciates praise and being noticed. After you teach the Alternate Nostril Breath, and students are comfortable and familiar, you may engage student leaders to guide the group.
As middle-aged students have slightly longer attention spans, may be able to take in more instructions. You might invite students to notice the connections between the Alternate Nostril Breath practice, how they feel, and the quality of their minds, and feelings. You can build into your lessons themes of resilience and strength as the Alternate Nostril Breath practice may be used to help anchor focus and allow students to engage in more challenging yoga postures or flow with greater ease.
As adolescence begins and continues, students will start to feel preoccupied with body image. It is important to cultivate a safe space for students to practice the Alternate Nostril Breath where they don’t feel singled out and they have the option to close their eyes or to soften their gaze.
As students assert a greater level of autonomy, it is important to build in more opportunities for choice and agency. If possible give students options as which breathing practice they would like to explore., or choices within that practice. This can be as simple as choosing their count, choosing the direction of the count, etc.
Video
Principles
Because the practice builds on and potentially integrates the prior breathing practices, students often feel pressure to “do it all.” The combination of deepening the breath, adding the ocean sound, measuring the ratio of breath and coordinating the hand movements can be easily overwhelming and disorienting. Encourage students to explore blending and adding elements of practice gradually, and reinforce the fact that there is nothing to be gained from practicing in a way that aggravates the body or makes the mind anxious.
Precautions
Respiratory inflammation: practice moderately
Sinus congestion: practice moderately
COVID-19: Practice healthy hand hygiene prior to engaging in this practice
Content from NYCDOE YMTP² curricular materials
Never overdo any breathing exercise or force your breath into a pattern that is uncomfortable. If you begin to feel anxious or lightheaded, stop practicing and breathe normally.
Practice with self-compassion, and know that, the more often you practice Alternate Nostril Breath, the better you will become at doing it.
Alternate Nostril Breathing can be done from a seated, standing, or reclining position.
Practice moderately with respiratory inflammation and/or sinus congestion.