Yogic breathing can restore balance and reduce stress.

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Pranayama, the art of breath control in yoga, might’ve been developed more than 3,500 years back, according to yoga trainer Richard Rosen in his book, ‘Pranayama Beyond the Fundamentals: An In-Depth Guide to Yogic Breathing.’ Nostril breathing in yoga, a form of pranayama, provides numerous psychological and physical benefits.

Types of Nostril Breathing

Not all pranayama is performed through the nose. Certain strategies, such as svana pranayama, likewise known as pet dog breathing, are performed by breathing in and out of your mouth. Nonetheless, there are many nostril breathing strategies in yoga. Among the most typical are the alternate nostril technique, likewise called anuloma viloma or alternate nostril breathing, nadi shodhana, likewise called the stations cleaning breath, and ujayi breathing, or the conqueror breath.


Yogic nostril breathing provides many physical and mental perks. Pranayama techniques help tone the diaphragm, clean the liver and kidneys, enhance your lung capability, relax the brain and reduce stress, according to Rosen. Specific nostril breathing techniques, such as diaphragmatic breathing, help you breath more successfully and get the most out of each breath by pulling air deeply into your lungs, states ‘Yoga Journal.’ Alternate nostril breathing restores the natural flow of energy in your body by balancing your breath. The channel cleaning breath lowers your heart rate, anxiety level and could help to integrate the two hemispheres of your brain. Ujayi breathing helps quiet your mind, slows your breath rate and promotes feeling of calmness.

Ujayi Breathing

Ujayi breathing is said to be the basis for numerous pranayama breath methods, according to ‘Yoga Journal.’ To do this technique, rest your hands in your lap and inhale deeply through both nostrils. Open your mouth and exhale slowly, making a hissing noise from the back of your throat. The hissing sound is referred to as ajapa mantra, which helps to slow your breath, concentrate your mind and regulate the flow of breath. Carry out a number of rounds of this method.

Anuloma Viloma

The anuloma viloma, or alternate nostril strategy, is done by at the same time closing and opening your nostrils with the fingers of your right hand. To attempt this method, bring the thumb and tip finger of your right hand to your nose. Close your right nostril with your thumb and inhale through your left nostril. Hold the breath for a minute as you block your left nostril with your pointer finger, release your thumb, and afterwards exhale from your right nostril. Carry out several rounds of this breathing strategy.

Nadi Shodhana

Nadi shodhana, or the network cleaning breath, is similar to the anuloma viloma technique. In this technique, you start in the exact same position as anuloma viloma. Use your thumb to close your right nostril. Inhale with your left nostril, then launch your thumb, close your left nostril with your guideline finger and exhale from your right nostril. Instantly inhale through your right nostril, then close that nostril with your thumb while opening your left nostril, and exhale out of your left nostril.