Alternate Breathing for Relaxation and Stress Management

Written by Talia Mana

In addition to the natural breathing techniques most people are familiar with, there are many traditional breathing methods that can be helpful for relaxation and stress management. The majority of these have developed from yogic practices. I’ve tried several, but gave up when it involved keeping the tip of my tongue on the roof of my mouth for the duration.

My favourite is an adaptation of ‘alternate nostril breathing’. It’s very simple and incredibly calming stress management technique although it does take a little time to master. I use it at night to prepare myself for sleep. As a long term insomnia sufferer I am keen for anything that can help me relax. It can also be used as a general health tonic in the same way people use daily meditation for anxiety.

1. Take the thumb and finger of your left hand. Place the thumb on the left side of your nose with your index finger resting on the other side of your nose.

2. Press with your thumb to hold your left nostril closed while inhaling through the right nostril. Try not to rush this – a slow steady breath is best.

3. Now release your thumb and press down your index finger to hold your right nostril closed. Exhale through your left nostril.

4. Next the process is reversed. Breathe in through your left nostril.

5. Release your index finger and press down your thumb to hold your left nostril closed. Breathe out through the right nostril.

6. When you have completed breathing in and out through both nostrils start over from step one.

Aim to complete the entire sequence 10-15 times. Make each breath slow and deliberate counting in and out for four beats.

Don’t worry if you find that it easier to breathe through one nostril than the other, this is quite normal. I found with my sinus problems there were times I couldn’t breathe through one side of my nose – very frustrating! It’s worth persevering with this exercise; it will help quieten your mind as well as balancing the left and right sides of your brain.

Use this method any time you want to relax. For long term benefit aim for fifteen repetitions (one breath through each nostril) at least once a day. It’s also a stress management technique you can use before making a presentation, going on a date or any other time you’re feeling nervous.

Talia Mana -
	Talia Mana is an inspirational speaker and author who specialises in personal growth and wellness. She is the founder of the Centre for Emotional Well-Being which can be found at http://www.taliamana.com Read More >>
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