Right nostril is Pingala Nadi(Sun principle or body), left nostril
represents Ida nadi (moon principle or mind). In alternate nostril
breathing, one inhales through right and exhales through left then
inhales through left and exhales through right nostrl. This purifies the
Ida and Pingala nadis. This purification brings balance to body and mind.
The metabolic processes are balanced.
The purpose of the Alternate Nostril Breathing is to balance the physical
energy and mental energy. It is recommended for all types of problems. As
Hatha Yoga principle says that the health conditions are due to imbalance
between this Ida and Pingala. Alternate nostril breathing balances this
Following are the benefits of Alternate Nostril Breathing
Proper supply of oxygen is ensured and carbon dioxide is effectively
More oxygen is made available per breath, making the breathing most
Blood is purified of toxins.
Very effective for stress management.
Helps reducing the anxiety, depression and other mental illnesses. Also
it reduces hyperactive disorders related to mind.
Balancing Ida and Pingala removes all the blockages in the pranic energy
channels, which may lead to spiritual awakenings.
It gives all the benefits of Deep breathing as well.
Practice - Note (Practice of Anuloma - Viloma or Nadi Shodhan should
be done with a Yoga Expert Only)
1. Begineers can start with deep breathing practice in sitting
position (Padmasana - Lotus, Swastikasana- Auspicious, Vajrasana -
Thunderbolt, Any Cross legged position in which the body can be relaxed
and spine is erect.)
2. Pranav Mudra of right hand, will help close the right nostril while
inhaling through left nostril and ring finger can close the left nostril
while inhaling through right.
3. Initially 4 seconds inhale through left and exhale for 6 seconds
through right nostril, then inhale through right for 4 seconds and exhale
through left for 6 seconds can be practiced for about 5 minutes.
4. With practice one can increase the counts to 4:8, or 5:10 or 6:12
*If you feel little bit of discomfort then you can reduce the ratio of
*Under No circumstances the proportion of the breathing should be forced.
*People who have undergone abdominal surgeries, heart surgeries, brain
surgeries should consult the medical expert or consultant.
*Please do not rush to increase the proportions, as it will not help, but
trying to practice easy ratio (4:6 seconds) for little more time may
*Initially one should start slowly by 30 Inhalation and exhalations in 1
minute, and slowly build the speed to 60 rounds in 1 minute.
*You may practice it for about 3 minutes.
*After practicing for 15 to 20 days, one can increase the speed to about
80 rounds per minute and then you may even do 120 rounds in 1 minute.