Pranayama: alternate-nostril breathing

Setup

1. Mats an arm's length apart in a quiet room; folded blankets, blocks and a few chairs so everyone can sit comfortably upright.
2. Breathing practices should feel easy. Stop and return to normal breathing if light-headed, dizzy or anxious.
3. Anyone with a heart or lung condition, high blood pressure, or who is pregnant or has another medical condition should check with a health professional first; the natural-breath parts are always an option.

How it runs

1. Settle, 2 minutes: sit cross-legged on a folded blanket, kneel with a block under the seat, or sit on a chair with the feet flat. Spine tall, shoulders soft, eyes closed or gaze down. Notice the natural breath without changing it.
2. Even breathing (Sama Vritti), six rounds: breathe in through the nose for a count of four and out for four. Shorten to three if four feels long. No pauses or holds.
3. Hand position: rest the index and middle fingers of the right hand on the brow, or fold them into the palm (Vishnu mudra). The thumb will rest on the right nostril and the ring finger on the left, with the lightest touch. Either hand is fine.
4. Alternate-nostril breathing (Nadi Shodhana), five to nine rounds: close the right nostril and breathe in through the left; close the left, open the right and breathe out through the right; breathe in through the right; close it, open the left and breathe out through the left. That is one round. Unhurried, with no breath retention.
5. Gentle ratio, a few rounds if comfortable: keep alternating and let the exhale be a little longer than the inhale, about four in and six out. Return to even counts if it feels effortful.
6. Release the hand and sit with the natural breath for a minute, noticing how the body and mind feel now.

Coaching points

• Soft, quiet breath through the nose; the hand barely touches.
• Counts are a guide; comfort comes first.
• Keep the arm relaxed, with the elbow resting near the ribs or supported by the other hand.
• No breath retention in this practice; retention is for experienced students with a qualified teacher.

Common mistakes

• Pressing the nostril hard so the nose is pushed sideways.
• Forcing long counts and gasping between them.
• Slumping as the arm tires.
• Carrying on when light-headed.