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Alternate Nostril Breathing How to do

Alternate Nostril Breathing Techniques
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What is Alternate Nostril Breathing

Alternate nostril breathing specifically can help you breathe better. The research found that over one month of practice, people had better oxygen flow and could exhale more oxygen. People who can exhale high amounts have healthier lungs.

alternate nostril breathing
alternate nostril breathing

What are breathing techniques 

Breathing techniques are a way to control the flow of air entering the lungs. They can be a great way to beat depression and may reduce stress and anxiety, they can help a person get to sleep, or support treatment for lung conditions. Some techniques work to give immediate relief. Others may work best with practice over time. Breathing techniques may help people with asthma or chronic obstructive pulmonary disease (COPD). These conditions weaken the lungs and make it harder for a person to breathe out all of the stale air.

Benefits of Alternate nostril breathing

Lowers Blood Pressure

With regular practice, alternate-nostril breathing can bring better balance to your nervous system and less stress response and activity over time. It lowers blood pressure. Deep breathing and alternate-nostril breathing slow your heartbeat and lower your blood pressure. It improves breathing.

Regulates the nervous system

The nervous system is controlled by it. Your nervous system is activated by stress. Stress is perceived as a threat by your body, which responds to get you ready. Your organs release specific hormones that cause your muscles to tense up, your respiration to speed, and your senses to become more acute. The term “stress response” applies to this. This response can be continuously stimulated if you are under a lot of stress, which can cause health issues including high blood pressure and heart disease.

Are there side effects to alternate nostril breathing?

Possible Side Effects of Alternative Nostril Breathing
For the majority of people, alternate-nostril breathing is safe. Even though breathing exercises like these can help, it may be difficult to take deep breaths if you suffer from a lung illness like asthma or COPD. Through the exercise, take your time. Keep your inhalers close by if you use them.

As you practice breathing alternately through your nostrils, your breath should be calm, gentle, and unhurried. Do not breathe quickly or with force.

How to do Alternate Nostril Breathing

You can practice this breathing technique for a short time. Research shows that practicing for 10 minutes brings the most benefits. The basis of alternate-nostril breathing is controlling your breath with focused attention. This kind of deep breathing has many benefits for the mind and body.

  • To Start Sit quietly. Somewhere that doesn’t require any of your attention.
  • Bring your right hand up to your nose and move your forefinger and middle finger out of the way. Place your thumb on your right nostril.
  • With this nostril covered, close your eyes and exhale fully and slowly through your left nostril.
  • Once you’ve exhaled completely, release your right nostril and put your ring finger on the left nostril.
  • Breathe in deeply and slowly from the right side. Make sure your breath is smooth and continuous.
  • Once you’ve inhaled completely, exhale through your right nostril.
  • Release your ring finger and close your right nostril with your thumb again. Breathe in fully and exhale fully from your left nostril.
  • Repeat the full process two or more times.

The diaphragm is the most efficient muscle for breathing. Your abdominal muscles help move the diaphragm and give you more power to empty your lungs.

The diaphragm is a large, dome-shaped muscle located at the base of the lungs. Diaphragmatic breathing is meant to help you use the diaphragm correctly while breathing.

What are the Types of Breathing Techniques


Simply paying more attention to the breath can have benefits for well-being. Most forms of meditation use breathing techniques to relax the body and calm the mind. Finding the right breathing technique and making it part of a routine can help a person experience the benefits.

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