Pratiloma Pranayama
Pratiloma Pranayama is a traditional yogic breathing technique that involves inhaling through alternate nostrils and exhaling through both nostrils with a slight glottal constriction. This controlled airway resistance enhances respiratory muscle tone, improves gas exchange, and promotes autonomic nervous system balance.
- 1Sit in a comfortable, upright posture and take a few normal, relaxed breaths.
- 2Raise your right hand and fold your index and middle fingers toward your palm (Vishnu Mudra) to control your nostrils.
- 3Block your right nostril with your thumb and inhale slowly and deeply through your left nostril.
- 4Release the right nostril, slightly constrict the back of your throat (Ujjayi), and exhale smoothly through both nostrils.
- 5Next, block your left nostril with your ring finger and inhale slowly and deeply through your right nostril.
- 6Release the left nostril, engage the Ujjayi throat constriction, and exhale smoothly through both nostrils to complete one full cycle.
The alternate nostril inhalation stimulates unilateral nasal mechanoreceptors, which is hypothesized to balance contralateral hemispheric activity and modulate autonomic tone. The subsequent exhalation through both nostrils using Ujjayi (glottal constriction) generates intrinsic positive end-expiratory pressure (PEEP). This mild PEEP prevents premature airway collapse, prolongs alveolar gas exchange, and stimulates the vagus nerve via baroreceptor activation, ultimately increasing heart rate variability (HRV) and shifting the nervous system toward parasympathetic dominance.
Treats Symptoms
Target Metrics
Generally safe, but individuals with acute upper respiratory infections, severe nasal blockages, or unmanaged hypertension should avoid excessive airway restriction or forceful breathing.
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