Alternate Nostril Breath Pranayama Yoga Breathwork

Alternate Nostril Breath

Please be sure that you are comfortable and confident in practicing Abdominal Breath and Ujjayi Breath before trying Alternate Nostril Breath.

Alternate Nostril Breath is another variation from Ujjayi Breath. Here, we alternate inhalation and exhalation from one nostril to the other. The benefits flowing from the practice of Alternate Nostril Breath include: improving breathing capacity, refining breath control and awareness, calming and balancing your thoughts and fostering a sense of well-being in knowing that less is often enough. This last point comes about largely as a response to practicing breath retention, which is essential to this breath.

In order to alternate nostrils for each segment of the breath we need to close one nostril at a time. We do so using Vishnu Mudra. Here’s how it works:

Fold the middle finger and index finger of your right hand into your palm. The tips of these fingers will come into the edge of the mound at the base of your thumb.
Fold your ring finger just slightly, so that it is the same height as your pinky.
Now, you are left with two pinchers. You’ll use the inner edge of your ring finger to close off the left nostril when called for, and you’ll use the pad of the thumb to close the right nostril.
When you close either nostril do so just above the flair. This will help prevent any blockage from mucous.

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Use Ujjayi Breath throughout this exercise. If you are comfortable with the Bhandas, use those as well. I will indicate where to hold which Bhanda below. If you are unaware of these, please skip over these areas. For the entire practice of this breath apply the eye lock, chin lock and tongue lock.

Step-by-step Directions for Alternate Nostril Breath:

Bring your right hand into Vishnu Mudra
Take two long, slow Ujjayi breaths through both nostrils
Bring your right hand up to your nose. Close your right nostril with your thumb. Inhale through your left to a slow four count
Close both nostrils. Hold for a slow 8-count (if eight is too demanding to start, use a 4-count). Apply Mula Bhanda while you hold with breath
Open the right side. Exhale twice as slowly as you inhaled (an 8-count)
Close both sides. Try to hold without breath for at least a slow 8-count, up to even a 16-count. Apply Mula Bhanda and Uddiyana Bhanda while you hold without breath
Open the right, and inhale through the right nostril for a slow 4-count
Hold for 4 to 8 counts. Apply Mula Bhanda while you hold with breath
Open the left nostril, and exhale. Again, this should be twice as slow as inhale, so an 8-count. Apply Mula Bhanda and Uddiyana Bhanda while you hold without breath
That completes one full cycle. Keep going for seven to twelve repetitions
Relax with a few Ujjayi breaths through both nostrils before moving on

As explained for Ujjayi Breath, you can use the mantra, Sat Nam for counting. Simply intone silently the syllables Sa-Ta-Na-Ma. It’s the root form of Sat Nam, or “truth is all.” Repeat it very slowly for each segment of the breath. The traditional ratio for Alternate Nostril Breath is 1-to-2-to-2-to-4. You hold with breath for twice as long as you inhale. The same is true for exhalation (twice as long as inhalation). Hold without breath four times as long as you inhale. When you count it becomes a 4:8:8:16, and Sa-Ta-Na-Ma fits perfectly. This may take time to build up to. Start where you are capable, but keep checking to see if you are ready for the next step.

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