Alternate Nostril Breathing

Physical Benefits:

• Long inhalation: Increases oxygen level in the blood
• Long exhalation: Allows for good elimination of carbon dioxide.
• Breath retention: Strengthens the nervous system.

Beginner friendly version of alternate nostril breathing:

1. Bend your index and middle fingers of your right hand. 
2. Close your right nostril with your thumb, inhale through left nostril for 4 seconds.
3. Close your left nostril with your ring finger and open your right nostril. Exhale for 8 seconds.
4. Inhale through right nostril for 4 seconds.
5. Now close your right nostril with your ring finger and open your left nostril. Exhale for 8 seconds.

Intermediate version of alternate nostril breathing:

1. Bend your index and middle fingers of your right hand. 
2. Close your right nostril with your thumb, inhale through left nostril for 4 seconds.
3. Close your left nostril with your ring finger and hold your breath for 8 seconds.
4. Open your right nostril. Exhale for 8 seconds.
5. Hold your breath for 8 seconds.
6. Inhale through right nostril for 4 seconds.
7. Now close your right nostril with your ring finger and open your left nostril. Exhale for 8 seconds.

Eventually increase the ratio from 4:8:8 to 5:10:10 to 6:12:12 to 7:14:14.

Advanced version of alternate nostril breathing:

Change the ratio of inhalation-to-retention-to-exhalation: 4:16:8 to 5:20:10 to 6:24:12

References:

Primary Reference: Practical Ayurveda - Sivananda Yoga Centre - Pg 126-127