The inside out approach to wellness

Oftentimes you will find people hitting the gym to lose weight because they are not happy or comfortable with their bodies. When we begin from a place of non acceptance and lack of love for ourselves we are more likely to harm ourselves in the long run.

With a mindset of non acceptance we might subject our bodies to stringent programs and diets so we get quick results. In the process we might even end up injuring ourselves, or get frustrated when we don't see results as fast as we had hoped. 

So what's the way out ? 

If you are at a place in life where you have just realized that you are not fit enough or healthy enough and want to do something about it then first off be proud of yourself. 

Proud for recognising that you are unhealthy and wanting to do something about it👏

Look back on your journey. What's led you to be where you are now. The actions you took that didn't serve your health. Could be lack of exercise, not focussing on nutrition. Take time to reflect on these. Maybe even note them down in your health journal. 

Now take some time to express gratitude for your body. For putting up with your bad habits whatever they may be. Inspite of everything, it still goes on to serve you in the best way possible. Acknowledge that. 

And now envision a future self. How you would like to see yourself? 

So now, we have a past, that's led you to your present and a future, which is dependant on the actions you take today. 

Now, begin to put your time and effort into realizing that vision that you have set for yourself. But first commit to being kind, gentle and loving towards your body. 

The more you love yourself for who you are now ( doesn't matter what weight, health condition etc) the more likely you are to show up for yourself, and do the things that serve your body..the more loving you are towards yourself, the more easy it becomes for you to stay consistent with healthy habits. Don't believe me. Just try it out for yourself. 

Did you resonate with me ? Do leave a note if you did 😍🙂

Nutrition 101

The field of nutrition is very vast and also very controversial. You will find several contradictory research data from different sources. Also if you pick up a book of nutrition, there would be just so much information that you will be compelled to put the book down, unless of course you are in the field out of choice.

Herein, I have tried to concise the information that I have gathered from my own study of the subject. This post is for you to understand the different food groups. I will talk about how to effectively plan your daily diet basis this information in my subsequent post.

So let's get down to the basics. Do we really understand the food groups?

Carbohydrate:

These are split into 2 categories: simple carbohydrates and complex carbohydrates. Simple carbohydrates are mainly different types of sugars such as sucrose (table sugar), fructose (fruit sugar), lactose (milk sugar) and several others. Complex carbohydrates are found in foods like vegetables, bread, rice, oatmeal, whole grains, peas and beans.
Carbs form the backbone of any diet because they provide us with energy to perform everyday activities. In addition, the brain is known to use glucose exclusively for its metabolism and functioning. So the trick is not to eliminate carbs but to choose them wisely.

The only thing to remember is to "avoid added sugar, the white refined type".

All carbs are ultimately converted to sugar for energy and any excess glucose is either eliminated or converted and stored as fat. The main difference is that the body converts simple carbohydrates into glucose much faster than it converts complex carbohydrates. These complex carbs take longer to be digested and the body needs more time to convert them into glucose. So the amount of simple sugar circulating in the bloodstream reduces. Complex carbs are a great source of energy and are also often high in fiber, vitamins, and minerals.

Because all carbs can be converted into glucose there is a measure called the glycemic index (or GI). This is a measure of the ability of a specific food to convert to glucose in the blood. Every carbohydrate has a different GI, measured on a scale of 0-100. Carbs that breakdown quickly during digestion have the highest GI. Carbs that breakdown slowly, releasing glucose gradually into blood stream, have low glycemic indices.

Tips to incorporate into your diet:

* Include low GI foods into your diet
* Keep added sugar to no more than two teaspoons a day
* Substitute high sweet dessert with healthier alternatives like dates, figs, raisins
* The trick is not just avoidance but substitution strategies. If you crave a dessert at the end of each meal, have a date instead of a pastry
* If you want a chocolate, have a darker one instead of a regular one.

Proteins:

Proteins are necessary for tissue repair, and for the construction of new tissue. Our muscles, hair, skin and eyes are made of protein. So are the cells that make up the liver, kidney, heart, lungs, nerves and the brain. The body's most active protein users are the hormones secreted from the various glands - thyroxin from the thyroid, insulin from the pancreas, and a variety of hormones from the pituitary. They all require the richest source of proteins.
Inadequate protein in the diet can cause brittleness and dryness of hair, dryness of skin, dull sallow appearance of skin, water retention with dark circles and puffiness of eyes and early appearance of lines and wrinkles are all signs of protein deficiency.

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein foods group.

Good sources of protein for vegetarians include nuts and seeds, pulses, soya products, cereals (wheat, oats, rice), eggs and some dairy products (milk, cheese and yogurt).

Tips for incorporating protein into the diet :

a. Have a handful of nuts and seeds every day as a snack. Choose from peanuts, almonds, walnuts, sunflower seeds, pumpkin seeds etc.
b. Try a glass of milk daily
c. Add sprouts to your favorite salad
d. Add some gram flour or soya flour to the wheat flour while making chapatis
e. Substitute mayonnaise with yogurt in dips and salad dressings
f. If you are a non-vegetarian, choose lean or low fat meat or poultry

Fat

When fats are broken down, they form compounds called fatty acids. These can be saturated or unsaturated (monounsaturated and polyunsaturated). They are also classified as essential (supplied only through the diet) or non essential (produced by the body). Fat is required for:
a. Proper hormone function, especially for women
b. Transportation and use of vitamins A, D, K, E. Without fat in the diet these vitamins will not be able to function.
c. Women who don't get enough good quality fatty acids may end up with low Vitamin D stores and consequently bone thinning

Unsaturated fats are the most preferred kind of fat. Both monounsaturated and polyunsaturated fats in moderation are beneficial for the body and it is important to include a judicious combination of both in our diets.

Sources of fats:

Nuts: Nuts are most valuable in the way they affect cholesterol levels.
The monounsaturated fats in nuts help lower your LDL or 'bad cholesterol' and raise your HDL or 'good cholesterol'. All nuts contain arginine, an amino acid that helps keep the arteries clear, and magnesium and potassium  which are associated with lowering blood pressure.
Almonds top the list for calcium,fiber and Vitamin E content.  Pistachios contain more fiber than broccoli. Nuts especially provide more of the monounsaturated fatty acids or MUFA's.
But nuts need to be included in the diet in moderation. About 8-10 almonds or walnuts per day are extremely beneficial.

Tips to incorporate fats:

a. The trick is to incorporate fat in the diet in moderation. Inclusion of natural fats like in flax, walnuts and olives is far better than using more oil in your cooking.
b. Since so many dietary sources contain good fats, additional oil can be restricted to not more than 2 teaspoons per adult per day.

Vitamins and Minerals

Vitamins are classified into those that are water soluble and those that are fat soluble. Water soluble vitamins dissolve in water and are therefore thrown out of the body daily. They can't be stored by the body so it is important to obtain them from our daily diet. These are Vitamin B complex and Vitamin C.
Fat soluble vitamins are Vitamin A, D, K, E and these can be stored by the liver. They need to be taken only from time to time as an overdose of some of these vitamins may have side effects.

Water Soluble vitamins :

Vitamin B consists of a complex of vitamins.
Vitamin B1 or thiamine helps to keep the skin well moisturized and supple. Deficiency of this vitamin can result in dermatitis caused by dryness.
Dietary sources: brown rice, whole grains, eggs, potatoes, and dairy

Vitamin B2 or Riboflavin helps in maintaining the health of skin  and mucous membranes. Along with thiamine, it provides a good defense mechanism against external assault.
Dietary sources : brown rice, whole grains, eggs, potatoes, dairy and pulses.

Vitamin B6 or pyridoxine is necessary for the production of disease fighting antibodies. Deficiency of this vitamin though rare, is believed to contribute to repeated skin infections.
Dietary sources: green leafy vegetables, whole grains, eggs, and dairy.

Vitamin B7 or Biotin has been found particularly useful in maintaining healthy hair, nails, and skin. Lack of biotin can lead to hair fall, brittle nails and dull skin.
Dietary sources: egg yolk, wheat, oats, and nuts (walnuts, almonds)

Vitamin B9(folic acid) and Vitamin B12(methycobalamine) work in tandem to maintain various bodily functions optimally, especially those of the nervous system. On the skin, they help to maintain the integrity of mucous membranes and prevent infections.
Dietary sources: Vitamin B9: spinach, beans, pulses
B12: dairy products, eggs, fortified breakfast cereals

Vitamin C

Vitamin C is vital for many body processes, including the absorption of iron by the body, maintenance of the cell walls of all organs, and the general health of the skin, cartilages and the linings of all the tissues in the body. It has potent anti-infection properties and is therefore crucial to the immune system too.
Dietary sources: fresh citrus fruits, potatoes, pomegranates, green leafy vegetables

Fat Soluble vitamins:

Vitamin A: It plays a vital role in maintaining the integrity of the skin, mucous membranes and epithelial linings. It is also required for the proper functioning of the visual system. Because of its amazing skin properties it is also called the 'glow vitamin'.
Dietary sources: Orange and red fruits and vegetables, green vegetables, sprouts.

Vitamin D:

It is a powerful antioxidant. Once the vitamin has been ingested, the liver and kidneys act on it to convert it into a form that the body can use.
It is essential for the formation of healthy and strong teeth, bones and nails, normalizing skin cell turnover and metabolism, maintaining a healthy immune system, preventing early ageing of the skin and preventing osteoporosis or bone degeneration.
Source: The best source of this vitamin is simple exposure to sunlight. 5-10 minutes of daily summer sun exposure on unprotected skin early in the morning provides enough ultraviolet light exposure to produce the required amount of the vitamin for the body.
Dietary sources: dairy products, cod liver oil, egg yolk, and fortified breakfast cereals

Vitamin E

Vitamin E consists of a group of compounds called tocopherols, which are important in maintaining healthy skin and hair. Their deficiency leads to dryness, brittle nails and frizzy hair. Since it is fat soluble vitamin, it is stored in the body and should be supplemented only under medical supervision.
Dietary sources: eggs, soya products, nuts and seeds, green leafy vegetables, whole grains

Vitamin K

Vitamin K is the last of the fat soluble vitamins. It is required for the normal coagulation of blood. It has the ability to lighten discoloration on the skin caused by hemoglobin. So it is used topically to reduce dark circles, bruises and certain pigmentation.
Dietary sources: Green vegetables like lettuce and spinach, vegetables like broccoli and cabbage, in lentils, vegetables oils, butter and egg yolk

Minerals:

Minerals are needed for the stability and functioning of various vitamins like B complex and E.  Some minerals are also good antioxidants. Some of the important minerals include:

Calcium : Calcium is best known for its role in maintaining the strength of our teeth and bones. It along with Biotin, is important for the health of hair and nails.
Dietary sources: all dairy products like yogurt, cheese, milk etc.

Magnesium: Magnesium and calcium go hand in hand in their functions. It has a role in almost every energy system in the body. In the nervous system, it prevents degeneration and promotes strong brain functioning.
Dietary sources: green vegetables, cereals, especially whole grains, milk and other dairy products, nuts and pulses

Selenium : Selenium is a powerful antioxidant, especially when combined with Vitamin E. It is protective and preventive in a number of skin functions and disorders.
Dietary sources: seafood, chicken, some nuts, brown rice, radishes, and whole grains and wheat bread

Manganese:
Manganese is important for the functioning of a very important antioxidant called Superoxide Dismutase which prevents internal and external aging of the skin.
Dietary sources: spinach, beans, spices like cardamom and turmeric and green tea

Copper: Copper is required for healing wounds.
Dietary sources: nuts, cocoa, pulses, food cooked in copper vessels.

Now that we have a basic understanding of the various food groups and their dietary sources, we can use this information to build a healthy meal.

Some practical tips that you can use daily:

# Try to have a variety of vegetables and fruits through the week
# Make at-least half your grains, whole grains*
# Build meals around protein sources that are low in fat such as beans, lentils and rice
# Choose low fat milk over whole milk (low fat milk has the same Ca content as whole milk but with less calories)

 * Grains are divided into 2 sub groups : whole grains and refined grains. Whole grains contain the entire grain kernel. Examples include whole wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
Refined grains have been milled to remove the bran and the germ. This is done to give the grains a finer texture and improve shelf life. It also results in loss of dietary fiber, iron and several b vitamins. Examples include white flour, white bread and white rice.

Now that you have a basic understanding of the different food groups, we will talk about building a "nutrition plan" and ways to sustain it for a lifetime for good health in the subsequent post.

References:
Skin Deep - Aparna Santhanam 

Holistic Wellness - The Complete Framework

I have been a physical fitness trainer for over 5 years now and I have often wondered if its the fitness of the body alone that's key to good health. Over the years I have realized that good health is not just about your physical well being but also your mental and emotional well being. I like to call this, holistic fitness of body, mind, and emotions. And in this post, I will be talking about each of these aspects in depth.

Physical Well Being: For maintaining good physical health, there are four things you need to bring your awareness to:

A. Personal Hygiene
B. Nutrition
C. Exercise
D. Sleep

Maintaining personal hygiene, planning and adhering to a balanced diet plan rich in fresh vegetables and fruits, exercising daily for a minimum of 30 minutes, getting proper sleep for 6-8 hours everyday is essential for maintaining a healthy body.

I know it sounds very basic, but it's important that we revisit these seemingly simple parameters regularly. As humans we are bound to fall off track. I understand there will be days when you are swamped with work and don't find the time to pay attention to what you are eating, there will be days when you are out partying and don't get a good night's rest. And that's ok. Just don't make this the norm. Let them be exceptions. Every day you get a chance to decide how you want to live, try to make appropriate choices that serve you in the long run.

Personal Hygiene : 

Do you wash your hands before eating food, keep your nails trimmed, and keep your living space, clean? These are often things we remind our children to do, but do we do these ourselves? We need to ensure we pay equal attention to our personal hygiene just as we pay attention to our kids personal hygiene.

Nutrition :

What we need is not a diet plan, but a common sense approach to eating. We all know what foods are good for us and what foods deplete our energy and make us sick. But do we pay attention to our knowledge and intelligence, in regard to making a healthy choice? If we can pay attention to that intelligent voice within more often, then we can enjoy good health.

We need to start paying attention to the forces within us that prevent us from making healthy choices. The moment we become conscious of them they will start to lose their power over us.

For many of us, it is emotional eating - eating out of boredom or to relieve stress. Food is never a solution to our problems, and using food to relieve boredom or stress is actually the abuse of it. The purpose of food is to nourish our body and provide us with necessary energy to carry out our day to day activities with ease. This is not to say, that you should not enjoy your food, or eat for pleasure. You can enjoy every meal you eat, but don't use it as a means to escape from life's everyday problems.

Learn to find creative ways to stay focused and increase the nutrition quotient of your meals.

Some ideas that I have been using for adhering to a nutritious meal plan are:

# I have a chart pasted on my refrigerator with different healthy options for breakfast/snack/lunch and dinner. So when I am running out of ideas for a meal I take a quick look at the chart for options available.

# I make sure that I have my kitchen stocked each weekend with fresh fruits/vegetables/nuts that I would need for the week ahead.

# I created a what's app group called, "Daily meal log", where the group members post their meal plans and also log what they eat through the day.

These practices help me stay focused and be conscious of what I am putting on my plate. Even if I get off track ( which I will admit I do ), I know I have these tools and get right back on track. You can try these and see if they work for you.

Daily Exercise :

Our bodies are designed for movement and will function best when we move it and keep it active. Make sure you do some form of exercise that you enjoy daily. In my fitness classes, we do strengthening one day, yoga one day, dance one day, Pilates one day, interval training one day. This way we look forward to each days workout and enjoy ourselves while giving our body what it needs - movement. You can also choose from a wide range of activities such as walking, running, swimming, dancing, strength training, or just playing a sport you like. Set aside 30 minutes a day for this. Make this non negotiable. Find an accountability partner to motivate you on days you feel lazy.

And if you are just starting out on your fitness journey and don't know where to start, take a look at the following videos from my YouTube channel and get started now:

https://youtu.be/bcW7nsbh2mw

https://youtu.be/piRvp3YFOaE

https://youtu.be/vHgbhUX483k

https://youtu.be/u0I_WNd2uPw

https://youtu.be/lZLyWBvsJ3c

All of the above videos are for beginners and completely safe to try from home. Initially, you will need to enforce discipline on yourself. Once you start seeing the results, it will soon become a habit.

Sleep :

Another most important aspect of well being is proper sleep. Make an effort to finish your dinner by 8/8:30 pm and go to bed by 10 pm.  Avoid any mental chatter and planning once you are in bed. I like to tell myself that , "I am done with all the hard work for the day, and will now take rest". Instead of telling myself I am in bed for sleep, I tell myself I am there to rest. That ways I avoid getting stressed about falling asleep soon☺️ and can be more relaxed which eventually brings sleep sooner than later. You can try this approach and see if it works for you.

Mental Well Being: This aspect of fitness is more important now than ever before with so many cases of mental illness.

There is a well known saying, that an idle mind is a devil's workshop. Our minds need positive engagement else they are likely to be distracted and serve as our enemy instead of as a friend. Understanding the nature of mind is important, before we try to work with it.

We can learn to train our minds with the practice of:

A. Breathwork
B. Mindfulness
C. Meditation 

Breathwork 

All of us who have tried to control the mind, know that it is near impossible to do so. One way to indirectly control it is through our breath. Reconnecting with our breath can help us stay in the moment. There are several ways in which we can use our breath - to calm ourselves, to energize ourselves, to cool down the body, to warm the body etc. It is important to train in breathwork in a step by step manner building a strong foundation before trying advanced breathing exercises. First begin with the following exercise :

https://wheelingawaytowellness.blogspot.com/2012/05/breathing-exercise-1-single-nostril.html?m=0

And then move on to alternate nostril breathing as instructed here👇

https://wheelingawaytowellness.blogspot.com/2012/06/breathing-exercise-2-alternate-nostril.html

Now, you are ready for the full alternate nostril breathing. Follow as instructed here👇

https://wheelingawaytowellness.blogspot.com/2016/04/full-alternate-nostril-breathing.html

You can now add other breathing exercises such as the Kapalabhati pranayama to your daily practice. Follow as instructed here👇

https://wheelingawaytowellness.blogspot.com/2015/05/kapalabhati-pranayama.html

Mindfulness :

Mindfulness is complete acceptance of the present moment without any judgement.

This is very easy to practice and you need not take any time outside of your routine for this. You can pick any daily activity that you do such as brushing your teeth, taking a shower or cooking and give it your complete attention. Involve all of your senses - see whatever it is that you are seeing, hear whatever it is that you are hearing, feel whatever it is that you are feeling, taste whatever it is that you are tasting and smell whatever it is that you are smelling. Notice how involving all of your senses enriches even a simple experience such as taking a walk in the park, or tasting food.

Begin by picking any two daily activities. And slowly strengthen your practice by including more activities for "mindfulness training".

Notice how staying completely present in the moment helps you remain stress free for those few minutes of practice and how enriching your experience becomes.

Meditation : 

Most of our attention is focused outward and we are lost in the external world. It is important for us to spend a few quiet minutes with ourselves so we can reconnect with our innermost self. This is what meditation helps us to do. Connecting with your deepest self, gives you discernment into what is right for you, what feels good and what path you should take - your own unique path. They say, all answers lie within. But how are you to find the answers, if you don't take the time to go within?

Start this practice, without delay. Sit quietly for a few minutes each day. You can choose to focus on your breath, or think of a mantra such as, Om, or just be aware of all the sounds around you. Gradually you can increase the amount of time you spend quietly. Remember, that each day is a new day, some days you will be able to sit through your meditation easily and some days you may find it very difficult to sit still. Just be kind with yourself, and go with the flow. Try not to judge your practice by labeling it good or bad. What's important is that you show up on your meditation seat each day, and let the progress come with practice and perseverance.

Emotional Well Being: The third main aspect of fitness and a much ignored one is - Emotional health. We all know the impact of our emotions on our bodies but what we don't know is how to effectively manage them. Some practices that can help you deal with your emotions positively are :

A. Gratitude

Our minds are quick to find faults and draw our awareness to what is not ok. This is the nature of our mind. But the good news is we can retrain it by repeatedly focusing on "what's working" and positive in our lives. With repeated practice, your mind will learn to focus on the glass half full and this in turn will increase your happiness and contentment quotient.  

One way to do this is to maintain a "Gratitude Journal". You can key in all the things that you are grateful for on a daily basis. Set aside a time to do this. I usually do this end of day before going to bed. 

You can also get creative and instead of just listing all the things you are grateful for, you can also look at picking one thing each day to write about: 

A. A technology you are grateful for and why

B. A sense organ you are grateful for and why 

C. A memory you are grateful for 

D. A physical feature in yourself that you are grateful for 

E. An internal quality of yourself that you are grateful for 

F. Qualities in your spouse or kids that you are grateful for 

The list can go on. And on the days you are feeling particularly low, your journal can help boost your spirits and remind you of what's working in your life. 

B. Self Love

This is something we need to learn to do - love ourselves, regardless. Our society doesn't encourage us to do this and we are often conditioned to take care of everyone but ourselves. This results in a lot of dissatisfaction and eventual burn out. Lets relearn to take care of ourselves first so we are more available for our loved ones and those in need. 

Also, we are so accustomed to the opinions of others that we don't take the time to appreciate ourselves. We are capable of lot more than we get credit for, and we will realize this only when we take the time to acknowledge to ourselves our positive qualities. The more we do this, the more we love ourselves. And the more we love ourselves, more we respect ourselves and our needs. We will learn to stand up and speak for ourselves. You will notice these changes taking place with time.

I like to keep a journal that I like to call, a love journal, wherein I write down all the things that I love about myself. It could be a physical feature, an internal quality, anything that I appreciate about myself. Doing this on a everyday basis has brought me closer to my strengths. This journal is not just a self appreciation journal but also a self compassion journal. On the days that I am feeling low or goof up, I like to write a short compassion note to myself. This way, I can be my own best friend. 

I recommend this practice to anyone looking to improve their relationship with themselves. This one practice has the power to totally transform your life for better. 

C. Acceptance

Accepting our life, our thoughts and our emotions as it is, as they arise is a practice that can help us experience emotional freedom. Instead of labeling certain emotions as good, and certain others as bad, allow yourself to feel what you are feeling. In a course by Tara Brach, i learnt to apply RAIN to my emotions. RAIN is an acronym for :

R - Recognize
A - Allow
I - Investigate
N - Nourish

With mindfulness you can recognize the presence of an emotion. Once you recognize it is there, allow yourself to feel it fully, instead of trying to change it. Every emotion is there for a reason and it is for us to get its message. Next step is to investigate. Notice where you feel the emotion in your body. And finally, Nourish yourself. Ask yourself, what is needed to be done. You can place your hand on your heart , being kind to yourself, and being there for yourself. This way, you take full responsibility for your emotions, you accept them and learn from them.

Taking it a step further, accepting others as they are, without the need to change them can also make us feel free and at ease.

We need to understand that we are not responsible for others actions. We are responsible only for our own actions. We can give others good advice, but end of the day, it is for them to decide what to do, and bear the consequences of their choices.


D. Forgiveness

The practice of forgiving ourselves and also others every single day can help us feel light in the heart and help create a peaceful internal environment.

In order to truly forgive, we need to understand our true nature. Deep down we are all the same. What differentiates us is our conditioning - our circumstances, environment in which we grew up, what kind of parents we had, what lessons we learnt, what our belief system is etc etc. So when people respond, they do so from their level of awareness and conditioning. When we learn this, we will cease to take anything personally. And if we can achieve this, then we can truly enjoy emotional freedom in its true sense.

So, here is the Holistic Wellness Framework, summarized:

Full Alternate Nostril Breathing

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.