ALTERNATE NOSTRIL Breath work MEDITATION, yogic technique to balance breath and calm the mind

ALTERNATE NOSTRIL Breath work MEDITATION, yogic technique to balance breath and calm the mind.
Alternate Nostril Breathing (Nadi Shodhana) is a yogic technique to balance breath and calm the mind, involving inhaling through one nostril, closing it, and exhaling through the other, then repeating on the opposite side, using fingers to alternate flow for stress relief, focus, and well-being, often starting with a long exhale and ending with a left-sided exhale.
Basic Technique (Nadi Shodhana)
Posture: Sit upright with a straight spine, eyes closed, left hand on your knee, and right hand positioned for blocking nostrils.
Starting: Take a deep breath and exhale completely through both nostrils.
Block Right: Use your right thumb to gently close your right nostril.
Inhale Left: Inhale slowly and deeply through your left nostril.
Block Left & Open Right: Use your right ring finger to close the left nostril, then release your thumb to open the right.
Exhale Right: Exhale completely through your right nostril.
Inhale Right: Inhale through your right nostril.
Block Right & Open Left: Close the right nostril with your thumb, then open the left.
Exhale Left: Exhale through your left nostril.
Cycle: This completes one cycle; repeat for up to 5 minutes, always finishing with a left-sided exhale.
Variations & Tips
For Stress (4-7-8 Breath): Inhale 4, hold 7, exhale 8 to calm the nervous system.
When to Practice: On an empty stomach, before yoga, or when needing focus or relaxation.
When to Avoid: If congested or sick; those with lung conditions (like asthma) should be cautious and keep inhalers handy.
Benefits: Reduces stress, lowers heart rate, improves lung function, and promotes well-being.
Alternate Nostril Breathing: Benefits, How To, and More