Alternate Nostril Breathing

Nadi Shodhana or Anulom Vilom Pranayama in yoga, is a powerful breathing technique that offers numerous benefits for both the mind and body. Here are some reasons why you should incorporate alternate nostril breathing into your practice:

1. Balances the nervous system: Alternate nostril breathing helps to balance the sympathetic (fight or flight) and parasympathetic (rest and digest) branches of the autonomic nervous system. This can promote a state of calmness and relaxation.
2. Reduces stress and anxiety: By calming the mind and reducing the production of stress hormones like cortisol, alternate nostril breathing can alleviate feelings of stress and anxiety. It promotes a sense of peace and mental clarity.
3. Improves respiratory function: This breathing technique encourages deep, diaphragmatic breathing, which can improve lung capacity and oxygenation of the blood. It also helps to clear the nasal passages, making it beneficial for individuals with respiratory issues like asthma or allergies.
4. Enhances cognitive function: Alternate nostril breathing has been shown to improve cognitive function and concentration. By bringing balance to the brain hemispheres, it can enhance focus, memory, and mental clarity.
5. Regulates energy flow: In yoga philosophy, it is believed that alternate nostril breathing balances the flow of prana (life force energy) in the body. This can help to remove blockages in the energy channels (nadis) and promote overall well-being.
6. Supports emotional balance: Practicing alternate nostril breathing can help to regulate emotions and create a sense of emotional equilibrium. It can be particularly beneficial for individuals struggling with mood swings, irritability, or depression.
7. Promotes better sleep: By inducing a state of relaxation and reducing stress, alternate nostril breathing can help improve the quality of sleep. It can be especially useful as part of a bedtime routine to calm the mind and prepare the body for restful sleep.
8. Boosts immune function: Deep breathing techniques like alternate nostril breathing have been shown to stimulate the parasympathetic nervous system, which supports immune function. Regular practice may help to strengthen the body's natural defenses against illness and infection.

Let's try it:

• Sit Comfortably: Find a comfortable seated position, either on the floor with crossed legs or on a chair with your feet flat on the ground. Sit up tall with your spine straight but not rigid.
• Relax: Close your eyes and take a few deep breaths to relax your body and mind. Let go of any tension you may be holding.
• Hand Position: Bring your right hand up towards your face. Use your right thumb to close your right nostril and your right ring finger or pinky to close your left nostril.
• Start Breathing: Begin by closing your right nostril with your right thumb and inhaling deeply through your left nostril. Fill your lungs completely with air.
• Switch Sides: After inhaling, close your left nostril with your ring finger or pinky, and release your right nostril. Exhale completely through your right nostril.
• Inhale: Keep your left nostril closed and inhale deeply through your right nostril.
• Switch Again: After inhaling, close your right nostril and release your left nostril. Exhale completely through your left nostril.
• Repeat: Continue this pattern, alternating nostrils with each breath. Inhale through one nostril, switch, and exhale through the other nostril. Then switch again and repeat.
• Duration: Start with a few rounds, and as you become more comfortable, you can gradually increase the duration. Aim for 5-10 minutes to experience the full benefits.
• Finish: After completing your desired number of rounds, release your hand and return to normal breathing. Take a moment to notice how you feel.

Overall, alternate nostril breathing is a simple yet potent practice that offers a wide range of physical, mental, and emotional benefits. Whether you're looking to reduce stress, improve respiratory health, or enhance cognitive function, integrating this technique into your daily routine can contribute to greater overall well-being.

 Sources: 

Yoga Journal. "Channel Cleaning Breath." Yoga Journal. https://www.yogajournal.com/practice/energetics/pranayama/channel-cleaning-breath/ Accessed June 2023.

Chopra, Deepak. "Nadi Shodhana: How to Practice Alternate Nostril Breathing." Chopra, https://chopra.com/blogs/yoga/nadi-shodhana-how-to-practice-alternate-nostril-breathing. Accessed June 2023.

Alternate Nostril Breath." Harvard Health Publishing, Harvard Medical School, Accessed June 2023.

 National Center for Biotechnology Information. "The Effect of Alternate Nostril Breathing Exercise on Cold Pressor Pain Perception among Healthy Subjects." PubMed Central, National Institutes of Health, 7 Mar. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3681046/. Accessed June 2023.