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nervous system (SNS) and the (prana) and balances the autonomic
parasympathetic nervous system (PNS). nervous system (ANS).
The parasympathetic nervous system How to Practice Alternate Nostril
(PNS) is responsible for promoting Breathing:
relaxation and supporting the body’s 1. Sit a comfortable position with a
“rest and digest” functions. When the straight spine and relaxed shoulders.
PNS is activated, it helps the body return 2. Place your left hand on your left
to a state of balance and calm after knee with palms open to the sky (jñana
stressful situations. mudrā).
3. Use your right hand’s index and
During moments of relaxation, the PNS middle fingers to rest between your
reduces heart rate, lowers blood pressure, eyebrows (ajña chakra), and your thumb
and stimulates digestive processes. It allows to close your right nostril.
the body to divert energy toward functions 4. Inhale deeply and slowly through your
like digestion, absorption of nutrients, and left nostril.
repair, as opposed to the “fight or flight” 5. At the peak of your inhale, close
response of the sympathetic nervous your left nostril with your ring finger,
system (SNS), which prepares the body releasing the right nostril, and exhale
for potential danger or stress by increasing slowly and completely through the right
heart rate, dilating pupils, and redirecting nostril.
blood flow away from non-essential 6. Inhale deeply and slowly through your
functions like digestion. right nostril.
7. At the peak of your inhale, close your
Today let’s explore the Alternate Nostril right nostril with your thumb, releasing
Breathing technique. the left nostril, and exhale slowly and
completely through the left nostril.
Alternate Nostril Breathing 8. This completes one cycle. Continue
(Nadi Shodhana) inhaling through the left nostril and
Alternate Nostril Breathing, also known alternating between sides.
as Nadi Shodhana or Anulom Vilom, is
a yogic technique that involves breathing Practicing alternate nostril breathing
through alternate nostrils. Rooted in helps to balancing the Autonomic
ancient yogic traditions, it is believed Nervous System by creating breath
to offer numerous physical, mental, resistance through nostril closure. The
and energetic benefits. The practice prolonged exhalation through the open
harmonizes the body’s energy flow nostril activates the PNS, promoting
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