Alternating nostril breathing

In this exercise, I force air in and out of each nostril, one at a time. The exercise helps clean my nasal passages and improves my ability to maintain balance.

How I exercise ‘nostril-alternating breathing’:

Directives:

• I sit comfortably with a straight back, relax my tongue and jaw, and close my eyes.
• Reset my breathing if needed.
• Breathe diaphragmatically and exclusively through my nose.

1. Inhale to reach maximum diaphragm amplitude.
2. Block the right nostril.
3. For the following eight counts, exhale only through my left nostril.
4. Continue blocking the right nostril. For the next four counts, inhale only through my left nostril.
5. Post the inhalation, switch the block to my left nostril.
6. For eight counts, exhale only through my right nostril.
7. Continue blocking the left nostril. For four counts, inhale only through my right nostril.
8. Repeat for a few rounds.

 Adding breath-holds:

 Inhale to reach maximum diaphragm amplitude.

1. Block both nostrils and hold my breath with outward pressure. Sustain for eight counts.
2. Exhale, for eight counts, only through my left nostril (the other stays blocked).
3. Block both nostrils and hold my breath with an inward vacuum. Sustain for eight counts.
4. Inhale, for four counts, only through my left nostril.
5. Block both nostrils and hold my breathing with outward pressure. Sustain for eight counts.
6. Exhale, for eight counts, only through my right nostril.
7. Block both nostrils and hold my breathing with an inward vacuum. Sustain for eight counts.
8. Inhale, for four counts, only through my right nostril.
9. Repeat for a few rounds.

There are different ways to use my fingers to block the nostrils. Some fancy finger positioning requires practice. However, the most important thing is to prevent uncontrolled air movement.