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Alternate Nostril Breathing with Control Pause

Part 2

To provide optimal oxygen for your brain, your heart and other cells of your body, you could make the effort to learn and practise the Alternate Nostril Breathing with a ratio of 4:2 : 4:2 this will eventually help you breathe slower and less per minute volume of air.

To practise alternate nostril breathing, use your right hand for alternating and controlling the breath flow. The thumb is used for closing and opening the right nostril and the middle finger is used for closing and opening the left nostril. One count is equal to One second.

1. Close the Right Nostril and Inhale from the Left Nostril for 4 counts.
2. Hold the Inhalation with both nostrils closed for 2 counts.
3. Remove the thumb and exhale from the right nostril for 4 counts.
4. Close both nostrils and hold the exhalation for 2 counts.
5. Remove the thumb and Inhale from the Right Nostril for 4 counts.
6. Hold the Inhalation with both nostrils closed for 2 counts.
7. Remove the finger and exhale through the Left Nostril for 4 counts.
8. Close both nostrils and hold the exhalation for 2 counts.

Soon you will realize, the nostril you exhaled from is the nostril you inhale from and that is all you need to carry on with your Alternate Nostril Breathing for 5 minutes or for more time if you are enjoying it. If this 4:2 : 4:2 ratio after a while of practice becomes too easy then you may like to practice 6:3 : 6:3 or 8:4 : 8:4. Whatever ratio you decide to practice please make sure you do not strain yourself with the breathing. Your breathing sensation during the 5 minutes practice must be experienced as pleasant; if not go back to your previous ratio that you felt comfortable with.

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