Regulating the Nadis Step-by-Step Guide to Alternate Breathing

The study of alternate breathing is also known as Anulomaviloma Prāṇāyāmā. The steps are as follows:

• Secure any comfortable and steady pose, most preferably one from the group of meditative postures.
• Now inhale deeply as in absolute inspiration through the left nostril (any preferred for general practice) closing the right one with the thumb.
• Then keeping it confined according to one's ability, as in absolute retention, expel the air slowly through the right nostril, closing the left one with the small index finger.
• Then drawing in air through the right nostril the lungs should be filled slowly as before, and after retaining the same for a like period, as in previous retention, it should be exhaled through the other gently.
• Reverse and repeat alternately.

The complete act of Yoga alternate breathing thus consists of eight short periods which follow each other in uninterrupted sequence. The pauses before and after each act become united when the rounds are repeated at each sitting. The harmony between each period must be maintained for it is through this harmony and prolonged duration that the success in Yoga breathing is achieved. The relative time taken by each act varies with individuals, but the following the Gorakṣa method of time-measure in Yoga breathing, the same may be adjusted somewhat on the following basis: 2 seconds (1) suspension or pause before undertaking deep breathing;

• 2 seconds (2) Inhalation through the right nostril closing the left one;
• 4 seconds (3) retention by closing both the nostrils;
• 2 seconds (4) expiration through the left nostril closing the right one;
• 2 seconds (5) inhalation immediately following the expiration, without any pause through the left nostril;
• 4 seconds (6) retention as before, by closing both the nostrils;
• 2 seconds (7) Exhalation through the right nostril, by closing the left one;
• 2 seconds (8) suspension or pause natural to a complete round.

The total time thus required for one complete round for Yoga alternate breathing is 20 seconds of three breaths per minute. This time unit is fixed for the beginners but as the student progresses in the art of breathing, he may increase first of all the number of complete rounds and then, after he is able to perform twenty rounds, he may with great caution, increase the interval of the time taken by each act. For example, instead of two seconds recommended above he may now devote three seconds for each of the six periods and relatively increase the retention to six seconds, thus taking two breaths per minute. This may be gradually improved till the lay student reaches a stage of six seconds for each period and twelve seconds for retention. This means one breath per minute, and this period is the maximum at present suggested by us for the lay students. The time may be regulated by the help of a watch till we introduce the students to mental counts or mystic formulas as a guide in Yoga breathing.

Authorities differ as to the use of particular nostril through which the breathing should begin first, for while some mention left to begin with, the others mention also the right one. We prefer the use of the right nostril (Piṅgala) first for inhalation and also at the end for exhalation if the purpose of solar breathing, as it is termed, is to be achieved. Also, when absolute retention is followed during alternate breathing, both the nostrils may be closed with the fingers. Practice both in the morning and in the evening.