25. Breath work

  Summary of the Section 5. 2. part: 

Alternate nostril breathing

During the process, you purify your third eye to make it a mental channel. 

To see the unseen and know the unknown. 

During the breathing exercise, you use the thumb and ring finger to plug your nose from side to side. Not at the same time, after each other. 

It helps you to find more mental clarity. 

You inhale through the same nostril and exhale through the same nostril.

Then you change the side. 

Source: https://happyhealthyyou.com.au/blogs/articles/how-to-do-alternate-nostril-breathing?srsltid=AfmBOooy2HodA5nwUNQEVS7_oA98R0szvxhQdlATWq_ET-y-1h1H5Wmn

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Google AI summary about this definition:

Alternate nostril breathing (Nadi Shodhana) is a yoga pranayama technique that balances energy by alternating inhalations and exhalations between nostrils, using the thumb and ring finger to control airflow. It promotes deep relaxation, reduces stress, and improves focus by calming the nervous system.

How to Practice (Step-by-Step):

• Position: Sit comfortably with a straight spine, left hand resting on the lap.
• Hand Position: Bring the right hand to the face, placing the index and middle fingers between the eyebrows.
• Close Right: Use the right thumb to close the right nostril.
• Inhale Left: Inhale deeply through the left nostril.
• Switch: Close the left nostril with the ring finger, release the thumb, and exhale through the right nostril.
• Inhale Right: Inhale through the right nostril.
• Switch: Close the right nostril with the thumb, release the ring finger, and exhale through the left nostril.
• Repetition: This completes one cycle. Repeat for 5–10 cycles, always finishing with an exhale on the left side.

Benefits:

• Stress Reduction: Induces a state of calm and reduces anxiety.
• Balancing: Aligns the body's energy channels, often referred to as solar and lunar, or masculine and feminine energies.
• Mental Clarity: Improves focus and alertness.
• Physical: Increases oxygenation and supports clear respiratory channels.

Tips:

• Duration: Practice for 5 minutes daily for optimal results.
• Rhythm: Keep breaths slow and even, matching the duration of inhalation and exhalation.
• Comfort: If the arm gets tired, rest the elbow on a table or bolster.
• Contraindications: Avoid if sick, congested, or on a full stomach.