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.
- Inhale to maximum diaphragm amplitude.
- Block my right nostril and exhale from my left nostril. 8Xunits.
- The right nostril stays blocked; I inhale from my left nostril. 4Xunits.
- Block my left nostril and exhale from my right nostril. 8Xunits.
- The left nostril stays blocked; I inhale from my right nostril. 4Xunits.
- Repeat for a few rounds.
Adding breath holds:
- Inhale to maximum diaphragm amplitude.
- Block both nostrils and hold my breathing with outward pressure. 8Xunits.
- The right nostril stays blocked; exhale from my left nostril. 8Xunits.
- Block both nostrils and hold my breathing with an inward vacuum. 8Xunits.
- My right nostril stays blocked; inhale from my left nostril. 4Xunits.
- Block both nostrils and hold my breathing with outward pressure. 8Xunits.
- The left nostril stays blocked; exhale from my right nostril. 8Xunits.
- Block both nostrils and hold my breathing with an inward vacuum. 8Xunits.
- The left nostril stays blocked; I inhale from my right nostril. 4Xunits.
- 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.