Breathing is an intrinsic function that sustains life. Beyond its fundamental role, the way we breathe significantly affects body chemistry and various systems, including the nervous system. Breathing techniques, recognized as potent tools for improving overall well-being, have been practiced for centuries, from ancient yogic traditions to modern days becoming a subject for scientific research.
The Science of Breathing
Understanding the science behind breathing is essential before exploring its various techniques and effects. Oxygen is taken in during inhalation, and carbon dioxide is expelled during exhalation. Lungs facilitate this exchange, with oxygen transported through the bloodstream to support organ and tissue functions.
At the core of breathing’s impact on body chemistry lies the autonomic nervous system (ANS) which controls things we don’t think about, like heart rate, digestion, and how fast we breathe. The ANS has two parts: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
The parasympathetic nervous system (PNS) is responsible for promoting relaxation and supporting the body’s “rest and digest” functions. When the PNS is activated, it helps the body return to a state of balance and calm after stressful situations.
During moments of relaxation, the PNS reduces heart rate, lowers blood pressure, and stimulates digestive processes. It allows the body to divert energy toward functions like digestion, absorption of nutrients, and repair, as opposed to the “fight or flight” response of the sympathetic nervous system (SNS), which prepares the body for potential danger or stress by increasing heart rate, dilating pupils, and redirecting blood flow away from non-essential functions like digestion.
Today let’s explore the Alternate Nostril Breathing technique.
Alternate Nostril Breathing
(Nadi Shodhana)
Alternate Nostril Breathing, also known as Nadi Shodhana or Anulom Vilom, is a yogic technique that involves breathing through alternate nostrils. Rooted in ancient yogic traditions, it is believed to offer numerous physical, mental, and energetic benefits. The practice harmonizes the body’s energy flow (prana) and balances the autonomic nervous system (ANS).
How to Practice Alternate Nostril Breathing:
1. Sit a comfortable position with a straight spine and relaxed shoulders.
2. Place your left hand on your left knee with palms open to the sky (jñana mudrā).
3. Use your right hand’s index and middle fingers to rest between your eyebrows (ajña chakra), and your thumb to close your right nostril.
4. Inhale deeply and slowly through your left nostril.
5. At the peak of your inhale, close your left nostril with your ring finger, releasing the right nostril, and exhale slowly and completely through the right nostril.
6. Inhale deeply and slowly through your right nostril.
7. At the peak of your inhale, close your right nostril with your thumb, releasing the left nostril, and exhale slowly and completely through the left nostril.
8. This completes one cycle. Continue inhaling through the left nostril and alternating between sides.
Practicing alternate nostril breathing helps to balancing the Autonomic Nervous System by creating breath resistance through nostril closure. The prolonged exhalation through the open nostril activates the PNS, promoting relaxation, reducing stress, and calming the mind.
Yogic philosophy posits thousands of energy channels or nadis throughout the body, with three main ones—the Ida (left nostril-associated), Pingala (right nostril-associated), and Sushumna (central channel-associated).
Alternate Nostril Breathing purifies and balances these energy channels by alternating the breath between nostrils, ensuring a balanced flow of prana (life force energy) for overall vitality and well-being.
Research suggests that Alternate Nostril Breathing may improve cognitive function, including increased attention, focus, and memory. Balanced oxygen flow to both brain hemispheres harmonizes brain activity, leading to improved cognitive performance.
The benefits of Alternate Nostril Breathing extend beyond cultural and religious boundaries, making it widely embraced among yoga practitioners, meditation enthusiasts, Tibetan monks, and those seeking stress relief and enhanced well-being. Through its influence on body chemistry and the autonomic nervous system, this simple yet powerful breathing technique contributes to a state of balance, relaxation, and overall health.
MIS team
