7 Days To Mastering Alternate Nostril Breathing: Level 2

"7 Days To Mastering Alternate Nostril Breathing: Level 2" deepens your journey by introducing the practice of holding the breath at the bottom of the exhale — a powerful technique known in yoga as bahya kumbhaka.

Across seven guided sessions, you’ll learn to rest in the stillness that follows each exhale, cultivating calmness, stability, and resilience in both body and mind. With carefully designed ratios and step-by-step narration set to supportive music, you’ll train your nervous system to adapt to rising carbon dioxide, expanding your capacity for focus, relaxation, and inner control.

This level emphasizes the art of releasing and pausing — discovering the profound clarity and spaciousness that arises in the quiet between breaths. By staying connected to your body during each hold, you’ll refine your awareness of energy, prana flow, and the subtle shifts within your nervous system.

Drawing from both modern science and ancient yogic wisdom, this practice helps to balance the mind, regulate emotions, and prepare you for deeper states of meditation. Level 2 is a bridge into the inner silence that lies beyond breath, unlocking new layers of harmony, self-awareness, and spiritual depth.

Leçon 1: Theory, Science And Posture

In this lesson, you’ll explore the theory behind alternate nostril breathing, the modern science that explains its benefits, and Swami Rama’s teachings on its deeper purpose. We’ll also cover posture so you can establish a strong foundation for your practice

Leçon 2: Technique

In this lesson, you’ll learn the hand placement and breathing technique for alternate nostril breathing. We’ll cover posture, finger positions, and a short warm-up round so you feel confident moving into the full practice.

Leçon 3: Breathing Session One: Ratio 4-4-2

In this first guided practice, you’ll work with the 4-4-2 ratio — inhaling for four, exhaling for four, and holding for two at the bottom. This gentle rhythm introduces external retention, helping you find steadiness while balancing both sides of the nervous system.

Leçon 4: Breathing Session Two: Ratio 4-4-4

In this practice, you’ll work with the 4-4-4 ratio — inhaling for four, exhaling for four, and holding for four at the bottom. This even rhythm develops balance, strengthens the lungs, and deepens your comfort with external retention.

Leçon 5: Breathing Session Three: Ratio 8-8-8

In this session, you’ll expand into the 8-8-8 ratio — inhaling for eight, exhaling for eight, and holding for eight at the bottom. This longer rhythm strengthens lung capacity, builds focus, and deepens your ability to rest in stillness.

Leçon 6: Breathing Session Four: Ratio 8-8-16

In this session, you’ll practice the 8-16-8 ratio — inhaling for eight, exhaling for eight, and holding for sixteen at the bottom. This extended pause cultivates resilience, steadiness, and deeper control over both the body and mind.

Leçon 7: Breathing Session Five: Ratio 4-8-16

In this session, you’ll practice the 4-8-16 ratio — inhaling for four, exhaling for eight, and holding for sixteen at the bottom. This advanced rhythm creates strong internal shifts, supporting purification of the channels, resilience of the nervous system, and a deep entry into stillness.

Leçon 8: Bonus Extended Practice: Ratio 8-8-8

This bonus session gives you an extended 10-minute practice with the 8-8-8 ratio — inhaling for eight, exhaling for eight, and holding for eight at the bottom. The longer format allows you to deepen your rhythm, strengthen focus, and experience the calming effects of sustained balance.

Leçon 9: Bonus Extended Practice: Ratio 8-8-16

This bonus session offers a full 10-minute practice with the 8-8-16 ratio — inhaling for eight, exhaling for eight, and holding for sixteen at the bottom. The extended format allows you to gradually settle into the long pause, strengthening your nervous system while deepening stillness and focus.

Leçon 10: Bonus Extended Practice: Ratio 4-8-16

This bonus session provides a 10-minute practice with the 4-8-16 ratio — inhaling for four, exhaling for eight, and holding for sixteen at the bottom. The extended format helps you refine the quick inhale, steady exhale, and long hold, creating powerful internal shifts that support purification, resilience, and inner stillness.