Alternate Breathing
If you take time to observe your breathing and the manner in which you inhale and exhale, you will notice that most of the time respiration takes place through one nostril only. When you are not conscious of your breathing, it appears that respiration occurs through both nostrils, but this is not so. Usually one nostril remains open for a period of time, with the breath coming and going through that side only. After some time, this nostril closes and the alternate nostril opens.
What does this mean? It implies that the breath must have a special influence on the brain which requires very systematic regulation. Yoga explains how the flow of the nostril changes at regular intervals. Every hour or hour and twenty minutes the active nostril changes and this rhythm regulates the psychological and physiological processes in the body. If the nostril flow is irregular, it is a clear indication that something is not functioning properly in the body.
The Nasal Circuits
The rhythm of our breathing creates a flow of energy in the body. The word “flow” in yoga is called nadi and within the nostrils three different flows of energy are created: these are known as ida, pingala and sushumna.
The left nostril is connected to the ida network of nadis. The right nostril to pingala. When both nostrils function together the main channel or sushumna nadi network is stimulated. The energy flows created by the left and right nostrils act something like the positive and negative currents in an electric circuit. When the right nostril is flowing, pingala is stimulating the body; when the left nostril is flowing, ida is stimulating the mental faculties. When both are active simultaneously the sushumna nadi is energising the spiritual potential.
Therefore in order to maintain balance, harmony and equilibrium of body, mind and prana, the Hatha Yoga Pradipika states that: “if the air is inhaled through the left nostril, it should be expelled again through the right. The breathing in through the right and retaining it should be expelled through the left.”
This particular practice is known as nadhi shodhana (alternative nostril breathing). It brings regularity to the whole system and is extremely important in harmonising energy flow.
Watching the Breath/ Natural Breathing
Breathing through the nose only, watch the breath. Become aware of the process of breathing. Become aware of the inhalation and exhalation and watch the point where the breath turns from inhalation to exhalation; from exhalation to inhalation. Do nothing at all to control the breath or alter the rhythm. Become aware of how you breathe normally. Are you pushing your stomach or chest out unnaturally? Are you making harsh noises with your breath? Are you jerking the diaphragm?
Follow the passage of the air into your body and out again with total awareness. Listen to the sound, keeping the ears alert. The mind should be silent, but watchful.
After observing your breathing for a while, try to detect if your breathing is shallow or deep. Is the flow of air soft, or is the breathing forced? Now, time the inhalation and exhalation, counting it in seconds, and trying not to change your natural breathing rhythm. Count the turning of the breath. Do this for some time. Is there a difference in the timing of the inhalation and exhalation? Do you hold your breath unconsciously? Watching the breath will tell you about yourself – whether you are tense or relaxed. Continue to watch the breath for a while, not doing anything to change your natural rhythm.
Now, start to synchronise the duration of the inhalation and exhalation – again counting the breath if you cannot be sure of the psychological timing. Once the timing of the duration of the inhalations and exhalations are the same, you are ready to start the yogic breath technique of Nadi Shodhana Pranayama or the Alternate Nostril Breath. This breath is a purification breath and helps to balance the left and right hemispheres of the brain bringing equanimity of mind and balance to the thoughts and mind.
Nadi Shodhana Technique
1. Sit in a comfortable seated asana with the hands resting upward on the knees. Hold the tip of third finger of the left hand with the thumb into the air/prana mudra here.
2. Gently close the right nostril with the right thumb. Inhale through the left nostril and, once the breath is focused between the eyebrows at the third eye, close the left nostril with the ring and little fingers. Hold and focus the eyes inwards. Lift the right thumb and exhale slowly through the right nostril.
3. Keeping the right nostril open, take a slow, deep and gentle inhale, then close the right nostril with the right thumb, bringing the breath to the middle of the brow. Hold and focus the eyes inwards. Lift the left ring and little fingers and extend the breath slowly, exhaling through the left nostril.
4. Repeat this cycle until a rythmic flow of breath is achieved. Traditionally, there is a fixed ratio of breath here: breath in for 4, hold for 4, breath out for 4. Finally, release the hand mudra and go back to normal breathing.
NOTE: For beginning pranayama students, keeping the right arm raised throughout the practice will be challenging. It quickly does get easier with practice. Keeping the breath in time to the above fixed ratio breath also may not be comfortable, so it’s best to focus only on the inhales and exhales to start with until a regular breath pattern can be established.