Sep–Dec 2023 • Vol LXII • No. 5 7 Fitness Nadi Shodhan Pranayama or Alternate Nostril Breathing Technique 1. Sit cross-legged with the spine erect and hips relaxed. Close the eyes and relax. 2. Place the left hand on the left knee with the palm facing upward or in Chin Mudra (thumb and index finger gently touching at the tips). 3. Place the tip of the index finger and middle finger of the right hand in between the eyebrows; use the ring finger and little finger to close/open the left nostril and the thumb to close/open the right nostril. 4. Press the thumb on the right nostril and exhale gently through the left nostril. 5. Then, inhale slowly from the left nostril and use the ring finger and the little finger to close the left nostril gently. Next, remove the right thumb from the right nostril and breathe out slowly. 6. Again, breathe in from the right nostril and exhale from the left nostril. The first round of this exercise is complete. Continue the steps of inhaling and exhaling from alternate nostrils. 7. Keep the eyes closed throughout the exercise, and continue to take long, uninterrupted, and deep breaths without exerting much force. Complete 9 rounds by alternately breathing through both nostrils. After every exhalation, remember to inhale again from the same nostril.3 Benefits This exercise helps calm the mind and reduce stress, thus aiding in relaxation. Practicing this exercise for just a few minutes every day helps keep the mind peaceful and happy and release all the accumulated tension and fatigue.3 Pranayama for Good Mental Health Sitkari Pranayama or Hissing Breath 1. Sit cross-legged in a comfortable meditative posture on the ground. 2. Press the upper and lower teeth together, and keep the lips open as much as possible. Close the eyes and relax the whole body. 3. Inhale slowly through the gaps in your teeth making a soft hissing sound, and exhale slowly through both the nostrils and close the mouth. 4. Take slow and long breaths. 5. Repeat the steps for up to 20 rounds. The number of rounds can be based on one’s capacity. However, a minimum of 10 rounds are required to see the results.4,5 Benefits This exercise helps reduce stress and relaxes the mind. Practicing it every day keeps the mind calm and reduces anger and anxiety levels.4,5 References 1. Bavis JR. Exercising your brain: 6 ways to build mental fitness. Summa Health. https://www.summahealth.org/. Published January 24, 2022. Accessed April 20, 2023. 2. Shah S. 7 Breathing techniques for your physical and mental health. Sri Sri School of Yoga. https://srisrischoolofyoga.org/na/blog/breathing-techniques-physical-and-mentalhealth/. Published October 4, 2022. Accessed April 20, 2023. 3. The Art of Living. What is nadi shodhan pranayama. https://www.artofliving.org/in-en/ yoga/breathing-techniques/alternate-nostril-breathing-nadi-shodhan. Accessed April 20, 2023. 4. Sivasubramaniam T. Sitkari pranayama steps, benefits, precautions. Classic Yoga. https://www.classicyoga.co.in/2022/05/sitkari-pranayama-steps-benefits-precautions/. Published May 19, 2022. Accessed April 20, 2023. 5. Spiritual Curiosity. Sitkari pranayama (hissing breath) – meaning, procedure, benefits, precautions. https://spiritualcuriosity.org/guides/pranayama-sitkari/. Published February 11, 2022. Accessed May 5, 2023. Image source: https://www.msuniv.ac.in/ Download/Pdf/148e3bfed6074e1 One of the major pillars of a happy life is good mental health. Just as our body requires good care and exercise to keep it fit, so does our mind. Strengthening mental health improves memory, attention, and intelligence, and also helps reduce stress, anxiety, and aggression.1 Practicing pranayama is a well-proven way to calm the mind, lower tension, and facilitate better sleep.2 Here are some pranayama exercises that can be recommended to your patients to maintain good mental health.
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