We have earlier talked about single nostril breathing, alternate nostril breathing, and now its time to progress to the alternate nostril breathing exercise with the addition of breath retention.
If you are new to breathing exercises then i recommend you go back to my earlier posts on breathing before attempting this one.
The correct ratio between inhalation and retention is 1:4, though beginners are advised to follow 1:2 ratio for few months before taking up the 1:4 ratio. The minimum starting proportion is 4 second inhalation, 8 second retention and 8 second exhalation. After a month increase to 5:10:10. Increase proportion gradually until you reach 8:16:16. When you are able to do 8:16:16 comfortably, change the ratio to 1:4:2. Start with 4 seconds inhalation, sixteen seconds retention, and eight seconds exhalation. Gradually, work up to 8:32:16. It should take a year of consistent practice to reach this timing. Don't hurry it.
Step by step instruction to do this exercise:
1. Sit in any one of the meditative poses, keeping the spine, neck and head in a straight line.
2. Close the right nostril with your thumb. Inhale slowly through the left nostril, counting Om mentally four times. Now, close the left nostril immediately with your right ring finger and little finger. Retain the breath while mentally counting om 8 times. Remove your thumb from the right nostril and exhale through the right nostril while mentally counting om 8 times .
3. Now, without pausing inhale through the right nostril while mentally counting om 4 times. Close your right nostril with your right thumb and retain the breath while mentally counting om 8 times. Remove your ring finger and little finger and exhale through left nostril while mentally counting om 8 times. This is one full round.
4. Practice 15-20 rounds daily.
Benefits:
There is no other exercise that will bring the purification of nadis as does the alternate breathing. In fact, this is the only pranayama for purification.
Sufficient time needs to be spent mastering this before proceeding to advanced breathing practices.
If you are new to breathing exercises then i recommend you go back to my earlier posts on breathing before attempting this one.
The correct ratio between inhalation and retention is 1:4, though beginners are advised to follow 1:2 ratio for few months before taking up the 1:4 ratio. The minimum starting proportion is 4 second inhalation, 8 second retention and 8 second exhalation. After a month increase to 5:10:10. Increase proportion gradually until you reach 8:16:16. When you are able to do 8:16:16 comfortably, change the ratio to 1:4:2. Start with 4 seconds inhalation, sixteen seconds retention, and eight seconds exhalation. Gradually, work up to 8:32:16. It should take a year of consistent practice to reach this timing. Don't hurry it.
Step by step instruction to do this exercise:
1. Sit in any one of the meditative poses, keeping the spine, neck and head in a straight line.
2. Close the right nostril with your thumb. Inhale slowly through the left nostril, counting Om mentally four times. Now, close the left nostril immediately with your right ring finger and little finger. Retain the breath while mentally counting om 8 times. Remove your thumb from the right nostril and exhale through the right nostril while mentally counting om 8 times .
3. Now, without pausing inhale through the right nostril while mentally counting om 4 times. Close your right nostril with your right thumb and retain the breath while mentally counting om 8 times. Remove your ring finger and little finger and exhale through left nostril while mentally counting om 8 times. This is one full round.
4. Practice 15-20 rounds daily.
Benefits:
There is no other exercise that will bring the purification of nadis as does the alternate breathing. In fact, this is the only pranayama for purification.
Sufficient time needs to be spent mastering this before proceeding to advanced breathing practices.
