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Alternate Nostril Breathing with Control Pause

Part 3

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It is essential for you to remember, which nostril you exhaled from before you closed your both nostrils for 4 seconds breath hold. Please do remember this vital information, “the nostril you exhaled from is the nostril you inhale from to start the new breath cycle 4 : 4 : 4 : 4”.

Simplified version: Inhale for 4 counts and hold the inhalation for 4 counts with both nostril pinched; exhale for 4 counts and hold the exhalation for 4 counts with both nostril pinched. Just continue, inhale and hold; exhale and hold.

How long should I practise this breathing technique in one sitting? 10 minutes would be ideal or more when you can do it effortlessly.

People with high blood pressure, low pressure; if you have had a stroke or a heart attack; if you have any other medical condition(s). Be safe and seek advice first from your Doctor.

People with heart ailments should only practise calm rhythmic breathing with a 1 : 2 ratio. For example: Inhale through both nostrils gracefully, thoughtfully and rhythmically for 3 counts and then exhale through both nostrils gracefully, thoughtfully and rhythmically for 6 counts. Practise it for 5 minutes or more if you feel it is very calming and relaxing for your mind, body and heart. Then you can decide to do it for bit longer.

Go to next section 'About the brain'

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