Alternating nostril breathing

In this exercise, I force air in and out of a single nostril, one at a time. The exercise helps me clear my nasal passages and improves my ability to balance myself.

The way I exercise ‘alternating nostril’ breathing

• Breathing: exclusive through the nose.
• Position: I sit comfortably with a straight back, relax my tongue and jaw, and close my eyes.
• Reset my breathing.

1. Inhale to maximum diaphragm amplitude.
2. Block my right nostril and exhale from my left nostril. 8Xunits.
3. The right nostril stays blocked; I inhale from my left nostril. 4Xunits.
4. Block my left nostril and exhale from my right nostril. 8Xunits.
5. The left nostril stays blocked; I inhale from my right nostril. 4Xunits.
6. Repeat for a few rounds.

Adding breath holds:

1. Inhale to maximum diaphragm amplitude.
2. Block both nostrils and hold my breathing with outward pressure. 8Xunits.
3. The right nostril stays blocked; exhale from my left nostril. 8Xunits.
4. Block both nostrils and hold my breathing with an inward vacuum. 8Xunits.
5. My right nostril stays blocked; inhale from my left nostril. 4Xunits.
6. Block both nostrils and hold my breathing with outward pressure. 8Xunits.
7. The left nostril stays blocked; exhale from my right nostril. 8Xunits.
8. Block both nostrils and hold my breathing with an inward vacuum. 8Xunits.
9. The left nostril stays blocked; I inhale from my right nostril. 4Xunits.
10. Repeat for a few rounds.

Remarks

There are a few alternative ways to block the nostrils with the fingers; some look fancier than others. The most important thing is to prevent uncontrolled air movement.

This exercise may impact nostril dominance.