Pranayama is the practice of breath regulation. It's a main component of yoga, an exercise for physical and mental wellness. In Sanskrit, “prana” means life energy and “yama” means control. The practice of pranayama involves breathing exercises and patterns.

Pranayama teaches us the proper way to breathe: slowly and deeply. Breathing this way increases the capacity of the lungs, brings more oxygen into the body and stimulates the Vagus nerve. The Vagus Nerve stretches from your brain stem down to your abdomen.

Some yoga gurus rank pranayama (breath) over asana (the physical practice of yoga) as the most important part of the practice, even referring to it as the “heart of yoga.” If you’re new to it, you may be wondering what it is exactly, and how to get started.

“In stressful times, we typically breathe too rapidly,” writes Richard Rosen. “This leads to a buildup of oxygen in the bloodstream and a corresponding decrease in the relative amount of carbon dioxide, which in turn upsets the ideal acid-alkaline balance—the pH level—of the blood.”

This leads to a condition called respiratory alkalosis, which can result in muscle twitching, nausea, irritability, lightheadedness, confusion, and anxiety. But controlled, slowed breath raises carbon dioxide levels in the blood, pushing the pH level to a less alkaline state. “As the blood’s pH changes, the parasympathetic nervous system calms us in a variety of ways, including telling the vagus nerve to secrete acetylcholine, a substance that lowers the heart rate.”

Alternate Nostril Breathing, or Nadi Shodhana is a simple but extremely powerful practice to restore balance when life get overwhelming.  Alternate Nostril Breathing serves to regulate the flow of air through your nasal passages and restores balance in the left and right hemispheres of the brain, clearing energetic channels. By practicing this breath regularly, you can effectively bring a renewed sense of clarity to your everyday life. 

Just as the activities of the mind influence the breath, so does the breath influence our state of mind. ~T. K. V. Desikachar

How To Practice Alternate Nostril Breath:

1. Find a comfortable cross-legged seated position. Take a moment to ground yourself, and place you left hand on your left knee. 

2. Hover your right thumb over your right nostril, and your right pinky-finger over your left nostril. 

3. Close your right nostril with your thumb, and inhale deeply through your left nostril. When you reach the top of the inhale, close both nostrils and hold the breath for 3 seconds. 

4. Keep the left nostril closed and exhale completely through the right nostril. At the end of your exhale, inhale again through the right nostril. 

5. At the top of your inhale, close both nostrils and hold for 3 seconds. 

6. Repeat. 

Practice this breath regularly to lower stress, improve cardiovascular and lung function, lower heart rate, and give you an overall sense of peace and wellbeing. 

evolationyoga.com