Best Way to Treat Insomnia with Nostril Breathing Exercise
Once you have learnt the technique of normal breathing, you can go on to practice alternate nostril breathing, in which you breathe in through one nostril, retain the breath, then breathe out through the other nostril. This is another yogic method of breath control that has a very calming, relaxing effect and is especially helpful for people who suffer from insomnia.
Instructions
Sit or kneel in any of the meditation positions, keeping the back straight and the base of your spine, back of your neck and the top of your head in a line. Blow each nostril in turn before you begin to clear it. Don’t worry if one or other nostril is slightly blocked – it will probably clear during the exercise – but if either nostril is badly blocked use it for exhaling only to start with. Breathe smoothly and slowly, using the abdomen, throughout, and keep your facial muscles relaxed. Breathing rhythm is important in this exercise, the traditional ratio between inhalation, retention and exhalation being 1:4:2, here given as count of 4, 16 and 8 respectively. However to avoid strain beginners are advised to keep to a ratio of 1:2:2, 1:1:2 or 1:1:1.
- (In this breathing technique the right hand is traditionally used to open and close the nostrils, but if you are left-handed you may prefer to use your left hand.) Fold the index and middle fingers of your right hand into your palm and lift the hand up to your nose. Place your left hand palm upwards on your left knee or in your lap. Close your eyes.
- Close your right nostril with your thumb and exhale through your left nostril until your lungs feel empty. Keeping your right nostril closed inhale fully to a count of 4, progressively filling your lower, middle and upper lungs.
- Still keeping your right nostril blocked, close your left nostril with your ring and little fingers, so that both nostrils are blocked. Hold your breath to a count of 16 (If you are new to this exercise, or if it is uncomfortable, hold for a count of 8 or 4.)
- Keeping your left nostril closed, release your thumb and breathe out through your right nostril to a count of 8. (If you are new to this exercise, or if it is uncomfortable, breathe out to a count of 4.) Still keeping your left nostril closed inhale fully to a count of 4, progressively filling your lower, middle and upper lungs.
- Keeping your left nostril blocked, close your right nostril with your thumb, so that both nostrils are blocked. Hold your breath to a count of 16. (If you are new to this exercise or it is uncomfortable, hold for a count of 8 or 4.)
- Keeping your right nostril closed, release your ring and little fingers and breathe out through your left nostril to a count of 8. (If you are new to this exercise, or if it is uncomfortable, breathe out to a count of 4.)
This completes one round. Start with two or three rounds and build up to six or more. As you breathe, focus your attention on the space in between your eyebrows.
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