When was the last time you felt yourself breath? The automatic flow of rich oxygen in and out of the lungs hardly registers in our consciousness as we dash between tasks everyday. Only when we get super stressed and anxiety ridden do we notice that our tickers are pumping hard and our breath is quick and shallow.
A damn shame since the brain utilizes 80% of the oxygen we suck down. No wonder we get headaches, can’t concentrate and feel the need to jolt ourselves awake with 5 hour energy shots. We are without a doubt an oxygen deprived society. Try this quick nostral breathing technique to help build neural pathways between the left and right brain, and calm and re-energize your concentration.
You must feel to believe. Give it a go and then I’ll break down why this exercise rocks. Don’t worry about looking weird with your fingers on your nose!
Alternate Nostril Breathing:
1. Assume a meditation posture. This could be standing, sitting or laying down. Which ever position feels comfortable and allows you to release tension in the body.
2. Use your thumb and index finger to press down on one nostril as you alternate breathing through one nostril: Start with pressing down on the right nostril as you breathe in through the left nostril.
3. Switch and press down on the left nostril as you breathe out through the right. Continue with an inhalation through the right nostril.
4. Switch by pressing down once more on the right nostril as you breathe out through the left nostril. Then inhale again through the same left nostril.
5. Practice basic diaphragmatic breathing (also called abdominal breathing) with your single nostril inhalations and exhalations.
6. Also, make sure your lips are pressed gently closed, tongue resting against the ridge of your upper teeth and palate.
7. Repeat these steps for anywhere from ten to 30 minutes per sitting. Five minutes of practice should do the trick!
Beyond helping you find mental clarity during a hectic day of mental chatter, this alternating nostril breathing is a technique that specifically promotes whole-brain development and hemispheric balance. When you breathe in through the left nostril, you are actually promoting right brain activity. Likewise, breathing in through the right nostril will activate the left hemisphere.
By alternating your breathing between left and right nostrils, you are building neural pathways through the corpus callosum (the junction point between the left and right hemispheres) in the brain.
Most of us use the right or left side more predominantly, so this quick exercise will help with well rounded brain work!
Did you try it? More energy? Tell me how great you feel in the comments.
{ 9 comments… read them below or add one }
Awesome. I started meditating a few years ago after I had lung surgery and this is one of my favorite breathing exercises. I’m having a bigger lung surgery in 2-3 weeks to fix it once and for all and I’ve been practicing for that. I’m thinking about even doing a vlog every few days from pre-op through the couple months of recovery. Here’s my favorite breathing exercise of all time–it’s a pretty common one but you feel amazing every time.
[Insert your step 1 above]
Breath in through your nose and concentrate on breathing ONLY diaphragmatically, then once you can’t breath in anymore that way, fill your chest as well. Once you’re lungs are completely full, exhale from your chest keeping your stomach fully expanded and once your chest is completely empty, push all the air out with your diaphragm. Repeat. I think of it as filling up your lungs from the bottom up, and emptying them from the top down. Thanks for writing!
I always enjoy this exercise, although I rarely practice it. Being conscious of my breathing has been one of the best way to recenter myself after getting frustrated, distracted, or just spacey.
Nathan- yes yes! First of all I wish you the best recovery from your next surgery. I can’t even imagine how challenging it must be. I have seen incredible results using breathing techniques with clients. In my pilates practice we do a more percussive breath utilizing rib cage motion and have seen huge change clients with asthma. Thanks for breaking down the diaphramatic breathing.
Carl- I too could be more diligent. I use breath exercises mostly before performances to settle and calm any nerves. I am sure you’ve got your own methods pre show! Great skyping with you yesterday. Use dancer nomads have to stick together
This looks strange at first but worth investigating. I really enjoy these exercises
So if I understood correctly, you breath through the left but then put out with the right, and vice-versa, right?
Oscar- yep yep you got it. Inhale through one and exhale through the other and repeat.
Awesome post! Breathing exercises do wonders for the entire body. Air is life! I have many childhood memories of my dad doing the alternate nostril breathing every day with his daily yoga routine.
I don’t know if I’ve achieved greater hemispheric balance, but it sure was refreshing!
Any simple relaxation measure to calm the mind and refocus one’s attention can have awesome results. A gentle self-ear rubbing (lobes then up along the outer ride) can have a great effect too.
Thanks for sharing!
Cheers!
Matt
I was feeling stressed, anxious, and overwhelmed with school work; this breathing exercise cleared my head and helped me relax. I feel wonderful and can now get back to work on my end of the semester paper! I’ll have to admit, I’m surprised and grateful this simple breathing exercise helped so much. I was aiming for ten minutes, but I put on a relaxing meditation soundtrack (youtube) and unintentionally went on for fifteen minutes when the music stopped.
I will definitely look into some more meditation exercises!
Thank you!
Austin- I’m so glad these techniques helped you. Breath is so powerful. Best of luck in all your meditation endeavors!
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