alternate nostril breathing
What if there was a simple, free way to harness the mind-body connection and de-stress anytime, any place?
You may not have heard of this powerful yoga practice but it is a beneficial and well-studied mind-body exercise. It is called alternate nostril breathing and has numerous health and well-being benefits. This breathing practice involves alternating the inhalation and exhalation between the left and right nostrils while using the fingers to block and unblock each nostril. The practice is known to reduce stress and anxiety, lower excess inflammation, improve focus and concentration, and balance the nervous system.
Research including a study published in the International Journal of Yoga has shown that alternate nostril breathing can have a positive impact on heart rate variability, which is an indicator of the body's ability to adapt to stress. It can trigger the parasympathetic relaxation response and help reduce excess inflammation. Additionally, a systematic review study found that regular practice of alternate nostril breathing can improve cognitive function and decrease symptoms of depression. It supports better emotional and mental health.
Alternate nostril breathing helps reduce stress and anxiety, lower excess inflammation, improve focus and concentration, and balance the nervous system.
Alternate nostril breathing is a mindfulness practice as well. It brings your focus to the present moment. An intentional and guided focus on breathing calms the mind. By following the breath and the movement of air through each nostril, the mind is able to let go of distracting thoughts and worries. This can lead to a sense of calm and relaxation throughout the mind and body.
Furthermore, alternate nostril breathing may help improve focus and concentration. It engages both the left and right hemispheres of the brain, and can help improve cognitive function and mental clarity. This can be particularly helpful for those who struggle with focusing or have difficulty concentrating.
In conclusion, alternate nostril breathing is a simple but powerful technique with numerous benefits for both the mind and body. Whether you are looking to reduce stress, improve focus, dampen the sympathetic stress response, decrease inflammation, or balance your nervous system, regular practice of this breathing technique may help you achieve your health and well-being goals.
A Introductory Guide
Here is a step-by-step guide on how to try alternate nostril breathing:
Find a comfortable seated position.
Rest your left hand on your left knee, palm facing up.
Bring your right hand up to your nose and place your right thumb on your right nostril.
Inhale deeply through your left nostril.
Use your right ring finger to close your left nostril and hold your breath for a few seconds.
Release your right thumb and exhale through your right nostril.
Inhale deeply through your right nostril.
Use your right thumb to close your right nostril and hold your breath for a few seconds.
Release your left nostril and exhale through your left nostril.
Repeat steps 4-9 for several rounds, alternating nostrils with each breath.
Putting It All Together
Remember to breathe deeply and slowly throughout the practice and to focus on your breath. This technique can be done anywhere and is a great way to reduce stress. It is another free, evidence-based microboost to improve your health and well-being even in the midst of a busy day.
Together practices like this empower you to live better with greater health, less pain, less inflammation, and more joy. It starts with little steps. We have the power to thrive and take back control of our health! For more proven ways to live better for busy people, check out the customizable guide: The Pain Solution: 5 Steps to Relieve and Prevent Back Pain, Muscle Pain, and Joint Pain without Medication.
Cheers to taking back control of your health and living better!
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This piece is for education only and is not medical advice.
Any health changes must be discussed with your own physician.
Sources
Ghiya, S. (2017). Alternate nostril breathing: a systematic review of clinical trials. Int J Res Med Sci, 5(8), 3273-3286.\
Tiwari, N., & Baldwin, D. S. (2012). Yogic breathing techniques in the management of anxiety and depression: Systematic review of evidence of efficacy and presumed mechanism of action. Mind & Brain, 3(1).
Ghiya, S., & Lee, C. M. (2012). Influence of alternate nostril breathing on heart rate variability in non-practitioners of yogic breathing. International Journal of Yoga, 5(1), 66.
Mathur, S. K., Awasthi, B., & Gupta, S. K. (2023, June). Analyzing the impact of nadi shodhan pranayama (alternate nostril breathing) on health and stress management among generation Z. In AIP Conference Proceedings (Vol. 2782, No. 1). AIP Publishing.
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