Introduction:

Single nostril breathing does not come in the classical pranayama category. It is a combination of passive (inhalation) and active (exhalation) pranayama, mainly practicing to clear the nostrils and upper respiratory tract.

Preparations for practice:

Sit in Sukhasana (Lotus pose) or Vajrasana or any other comfortable position with your spine and back straight, chin straight, shoulders and neck relaxed. You may sit on a cousin or pillow for your comfort. Only use your nose to breathe in and breathe out. Preferably closed eyes throughout the practice.

Mudras used in this practice:

• Chin mudra: Left hand in chin mudra. Soft-touch of the tip of the index finger and thumb. Other finger straight and relaxed, palm facing upward and resting on the left knee.
• Nasika mudra: Right hand in Nasika mudra. Bend your index and middle finger, tips of these fingers gently touch the palm. Other fingers straight and keep them relaxed. The thumb finger is used for closing and opening the right nostril and the last two fingers use for closing and opening the left nostril.

Practice:

Single nostril breathing on left side:

Step 1: Close the right nostril, take a slow and deep inhalation through the left nostril and fill your lungs.

Step 2: Without holding (No kumbhaka), exhale powerfully and actively for 15 times, followed by short passive inhalations between each exhalation.

Now completed the first round of 15 strokes of Single nostril breathing. Repeat the same practice for 4 more rounds.

Single nostril breathing on right side:

Step 1: Close the left nostril, take a slow and deep inhalation through the right nostril and fill your lungs.

Step 2: Without holding (No kumbhaka), exhale powerfully and actively for 15 times, followed by short passive inhalations in between each exhalation.

Now completed the first round of 15 strokes. Continue the same practice for 4 more rounds.

After complete 5 rounds of ‘Single nostril breathing’ on each side, release mudras of both hands and rest your palms cupping on knees, breathe normally and take rest for 30 seconds. Relax, focus on your breathing and notice the changes in the breathing rhythm. Here you completed ‘Single nostril breathing’.

Note: For balancing the energies and equilibrium of the body, complete the practice by doing on both sides (left and right).

Benefits:

• Unblocks the nostrils, sinuses and upper respiratory tract
• Cleanses the lungs and respiratory tract
• Clears and stimulates the energy channels of body
• Restores body’s natural rhythm and balance
• Calms the nervous system and reduces stress and anxiety
• Increases lung capacity, strength and enhances vitality
• Helps in hypertension, headaches, migraines and other respiratory issues.