Alternate Nostril Breathing: A Potent Technique for Lung Health and Immunity

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Enhance Lung Function and Immunity with Alternate Nostril Breathing


The devastating effects of COVID-19 on the respiratory system have underscored the critical need for effective breathing techniques. In this context, Alternate Nostril Breathing (ANB), an integral part of yoga, has emerged as a promising tool for improving lung function and immunity.

Benefits of Alternate Nostril Breathing

Research has demonstrated that ANB offers numerous health benefits, including:

  • Enhanced Lung Capacity: By promoting diaphragmatic breathing, ANB increases lung capacity and improves airflow.
  • Boosted Immunity: It stimulates the lymphatic system, which plays a crucial role in immune function.
  • Improved Respiratory Health: ANB clears congestion, reduces inflammation, and enhances respiratory efficiency.
  • Reduced Stress: It calms the nervous system and promotes relaxation.
  • Improved Sleep: It promotes relaxation and can aid in better sleep quality.

Method for Performing Alternate Nostril Breathing

To practice ANB, follow these steps:
  1. Sit in a comfortable cross-legged position.
  2. Rest your hands on your knees or thighs.
  3. Close your eyes and take a deep breath.
  4. Place your right thumb over your right nostril.
  5. Inhale deeply through your left nostril for 4 seconds.
  6. Close your left nostril with your right ring finger.
  7. Hold your breath closed for 2 seconds.
  8. Release your thumb and exhale fully through your right nostril.
  9. Inhale through your right nostril for 4 seconds.
  10. Close your right nostril with your thumb.
  11. Hold your breath closed for 2 seconds.
  12. Release your ring finger and exhale fully through your left nostril.

Repeat this cycle for 5-10 minutes.


Incorporating Alternate Nostril Breathing into your daily routine can significantly enhance lung function, boost immunity, and promote overall well-being. This simple yet effective technique is accessible to all and can be practiced anywhere. Embrace the power of ANB to optimize your respiratory and immune health.

Credit and rights belong to OMG I Yoga.


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