Discover the benefits of alternate nasal breathing and its impact on your overall health and well-being.

Nasal breathing is an essential physiological process that filters, humidifies and warms the air before it reaches the lungs. However, did you know that there is a unique breathing technique called “alternate nasal breathing” that can provide numerous health benefits? Alternate nostril breathing, also known as anulom vilom or nadi shodhana, is a centuries-old practice rooted in ancient Ayurvedic medicine, which aims to balance the flow of energy in the body.

Quote: “Alternate nostril breathing is a breathing technique in which one nostril is closed while the other is used to inhale and exhale. This practice helps activate the parasympathetic nervous system, promoting deep relaxation and reducing stress levels.”

When we inhale through the left nostril, we activate the right hemisphere of the brain, associated with creativity, intuition and relaxation. On the contrary, inhaling through the right nostril stimulates the left hemisphere of the brain, responsible for logical thinking and analytical skills. Creating a harmonious balance between these two hemispheres through alternate nasal breathing helps improve cognitive function and overall mental well-being.

What is alternate nasal breathing?

During alternate nasal breathing, the person takes turns breathing through the left and right nostrils. This practice is based on the concept of energy channels, or nadis, that run throughout the body. Ul id=”energy-channels”& gt;

Alternate nostril breathing aims to synchronize and balance the flow of energy through these channels, promoting harmony within the body and mind.

To practice alternating nasal breathing, people often sit in a comfortable posture with the upright column. They then use the thumb or finger to gently close a nasal pit while deeply inspiring the other. After a brief pause, they change side and exhale through the other nasal pit while keeping the closed pit closed. This alternative pattern is repeated for several rounds, allowing breathing to flow gently without forcing or forcing it.

THE HISTORY OF ALTERNATE NASAL BREATHING

One of the first mentions of alternating nasal breathing is found in the ancient yogic writings of India, such as the Bhagavad Gita and the Hatha Yoga Pradipika. These texts describe practice as a way to balance the energy of the body and purify the channels of the subtle energy system known as Nadis. It was believed that the technique improved physical health, increased mental clarity and aroused spiritual consciousness.

According to Ayurvedic Medicine, the human body is composed of three doshas: Vata, Pitta and Kapha. Each dosha represents different qualities and governs specific body functions. It is believed that alternating nasal breathing harmonizes these doshas and promotes a state of balance.

• Yogic tradition also attributes the origins of nasal breathing alternate to the sage Patanjali, considered the father of classic yoga. Patanjali Yoga Sutras, written more than 2, 000 years ago, mention practice as a method to quiet the fluctuations of the mind and achieve higher states of consciousness.
• In India, the practice of alternating nasal breathing has been transmitted through generations of yogis and spiritual teachers, and many gurus have highlighted their importance in the path of sel f-realization.

Although alternating nasal breathing has deep roots in the ancient eastern traditions, in recent years it has gained recognition in Western medical and scientific communities. Studies have shown that this practice can have a deep impact on the autonomic nervous system, favoring relaxation and reducing stress.

1. A research study published in the Journal of Clinical Psychology in 2014 discovered that alternating nasal breathing can help people with anxiety disorders reducing anxiety symptoms and improving their general wel l-being.
2. Another study published in the Journal of Psychophysiology in 2016 suggested that alternating nasal breathing can improve cognitive function, including attention, memory and creativity.

In summary, the history of alternating nasal breathing is deeply rooted in the ancient yogic traditions, and their origins date back to thousands of years. This practice has been venerated by its potential to balance the body, soothe the mind and arouse spiritual consciousness. As scientific research continues to discover the benefits of this technique, it is gradually finding its place in conventional medicine as complementary therapy for various health problems.

Alternate nasal breathing, also known as the breathing of alternate nostrils, is a technique derived from yoga and ayurveda that consists in alternating inhalation and exhalation between the left and right nostrils. It has been proven that this practice offers numerous benefits for physical and mental wel l-being.

One of the main benefits of alternating nasal breathing is its ability to balance energy flow in the body. According to the ancient yogic tradition, the nostrils are connected to the nadis, or energy channels, of the body. The right nasal pit is associated with Nadi Pingala, responsible for activating the sympathetic nervous system, while the left nasal fossa is associated with Nadi Ida, which activates the parasympathetic nervous system. Alternating breathing between the two nostrils, it is believed that balance and harmony can be provided to the body and mind.

Another significant advantage of alternating nasal breathing is its soothing effect on the mind and the reduction of stress levels. Research has shown that the practice of this technique can reduce cortisol levels, the hormone associated with stress, and increase the production of wel l-being neurotransmitters, such as serotonin. By practicing alternating nasal breathing, people can experience a sense of mental clarity and relaxation.

Incorporating alternating nasal breathing to daily life can be as simple as dedicating a few minutes a day to concentrate on breathing and practice technique. The following table shows a ste p-b y-step guide of alternating nasal breathing:

1. Sit comfortably in a quiet place, with your spine straight and shoulders relaxed.
2. Place your right thumb against your right nostril, gently closing it.
3. Inhale deeply through your left nostril for a count of four.
4. After the inhalation is completed, close the left nostril with the right ring finger or little finger.
5. Exhale slowly through your right nostril for a count of four.
6. Without stopping, inhale through your right nostril for a count of four.
7. Close your right nostril with your right thumb and exhale through your left nostril for a count of four.
8. This is how a turn is completed. Repeat for at least five rounds, gradually increasing the duration if desired.

Improved Respiratory Health

In today’s fast-paced and polluted world, taking care of our respiratory health is increasingly important. Our respiratory system plays a vital role in supplying oxygen to our body and removing carbon dioxide, and any disturbance in its functioning can lead to various respiratory disorders.

An effective method to improve respiratory health is alternate nostril breathing, also known as bilateral nasal breathing or nostril breathing. This technique involves consciously alternating inhalation and exhalation between the left and right nostrils. In this way, we can maximize the benefits of nasal breathing and improve our overall respiratory well-being.

Increased oxygen intake: Alternate nasal breathing helps optimize oxygen intake by allowing air to reach the lower part of the lungs, where oxygen exchange occurs. This technique ensures that both the left and right sides of the lungs receive the same amount of fresh air, which improves blood oxygenation.

Improved airflow efficiency: Nasal breathing filters the air we inhale, removing contaminants and allergens. By consciously practicing alternate nasal breathing, we can improve the effectiveness of this filtration process, reducing the risk of respiratory irritations and allergies.

• Improved lung function:
• Stress reduction:
• Improved sleep quality:

1. Better Sinus Health:
2. Improved immune system:
3. Increased respiratory resistance:

Reduced stress and anxiety

The benefits of alternating nasal breathing to reduce stress and anxiety are the following:

1. Oxygenation improvement: alternating nasal breathing allows a more balanced contribution of oxygen, which directly affects our physiological response to stress. By ensuring an equal air flow through both nostrils, this technique helps increase blood oxygen levels, which translates into a better general oxygenation of the body.
2. Improves the relaxation response: Nasal breathing alternates activates the parasympathetic nervous system, responsible for the body response of rest and digestion. This activation promotes a sense of relaxation and calm, reducing the levels of stress and anxiety of the body.
3. Regulated brain activity: Studies have shown that alternating nasal breathing helps synchronize cerebral hemispheres, which improves cognitive function and emotional balance. This synchronization can positively influence the regulation of stress and anxiety responses in the brain, promoting a greater sense of wel l-being.

“Alternating nasal breathing is a technique that has demonstrated promising results in reducing stress and anxiety. By practicing this method regularly, people can experience better oxygenation, a greater response of relaxation and a regulated brain activity, which, whichIt leads to a general reduction of stress levels and greater emotional wel l-being. “

Enhanced Mental Clarity and Focus

Benefits of the improvement of mental clarity and concentration:

1. Improvement of concentration: It has been shown that alternating nasal breathing increases concentration levels and improves the ability to focus on the tasks that are being performed. This practice helps balance the activation of the left and right hemispheres of the brain, favoring stability and mental clarity.
2. Stress reduction and anxiety: by alternating nasal breathing, people can activate the parasympathetic nervous system, responsible for promoting relaxation and reducing stress. This can lead to a quieter mental state, allowing greater mental clarity and concentration.

How does alternating nasal breathing work?

Alternate nostril breathing involves using your thumb and ring fingers to gently close one nostril at a time while inhaling and exhaling deeply through the open nostril. The process is then repeated on the opposite side. This technique helps balance the flow of energy throughout the body and harmonize the left and right brain hemispheres.

By incorporating alternate nostril breathing into your daily routine, you may experience greater mental clarity, better concentration, and a greater sense of overall well-being. It is essential to consult a healthcare professional or trained practitioner before beginning any new breathing technique to ensure safety and effectiveness.

Techniques for Alternate Nasal Breathing

An alternate nasal breathing technique is called “Nadi Shodhana” or “Anulom Vilom” in yogic practices. This technique consists of gently controlling breathing by alternating the nostrils. It is believed to harmonize the two main energy channels, the ida and the pingala, associated with the left and right nostrils, respectively. Practitioners sit in a comfortable posture, close their eyes, and use their right thumb to close their right nostril. They inhale through the left nostril and close it with the ring finger before releasing the thumb to exhale through the right nostril. This process is repeated, alternating the nostrils for a certain time.

The Nadi Shodhana technique can help reduce stress, promote mental clarity, and improve the efficiency of the respiratory system. It is recommended for people who suffer from anxiety, have difficulty breathing through one nostril or want to improve their general well-being.

• Another technique is “Sama Vritti” or “equal breathing”, which focuses on balancing the duration of inhalation and exhalation.
• Practitioners can start inhaling through the nose until counting four and then exhaling through the nose until counting four.
• The objective of this technique is to cause a state of relaxation, regulate the autonomic nervous system and improve concentration.

1. A soft variant of alternating nasal breathing is the technique “breathing of the buzzing bee” or “bhramari pranayama”, very popular in yoga.
2. The practitioners feel comfortably, close their eyes and gently place their fingers on the cartilage of the ear.
3. With closed lips, they inhand deeply by the nostrils and exhale with a buzz, letting the vibrations resonate in the head.

Anulom Vilom: Alternate Nostril Breathing

Breathing technique with alternate nostrils:

1. Sit in a comfortable position, with a straight column and relaxed shoulders.
2. Place the left hand on the left knee, with the palm up. With the thumb from the right hand, close the right nostril.
3. Inhale deeply by the left nasal pit, letting the air completely fill the lungs.
4. When you have inhaled all the air, close the left nasal pit with the ring finger and, at the same time, release the thumb of the right nasal fossa.
5. Exhale completely by the right nostril.
6. Inhale deeply by the right nasal pit, call it with the thumb and release the ring finger of the left nasal fossa.
7. Exhale completely by the left nasal pit.
8. Repeat this alternate nasal breathing cycle for several minutes, focusing on the constant flow of breathing and maintaining a relaxed mental state.

It has been shown that alternating nasal breathing has a soothing effect on the nervous system, reducing stress and anxiety levels. It is believed that it helps to balance the two hemispheres of the brain, favoring mental clarity and improving concentration. In addition, it is believed that this technique improves respiratory function, increases lung capacity and improves blood circulation throughout the body.

Surya Bhedana: Sun-piercing Breath

According to the Ayurvedic principles, it is believed that Surya Bhedana activates the Pingala Nadi, which is associated with the energy and heat of the body. It is said that Pingala Nadi represents the male or solar energy, while the left nasal pit, which closes during inhalation, represents female or lunar energy. Through the practice of Surya Bhedana, it is believed that one can increase energy levels, improve approach and concentration, and balance the body and mind.

Note: It is important to remember that Surya Bhedana must be practiced under the supervision of a qualified professional and after having received the appropriate instructions. People with certain medical conditions, such as hypertension or respiratory disorders, should avoid this practice. Always consult a health professional before starting a new respiratory technique.

• Breathing technique:
1. Sit in a comfortable meditation posture with a straight column.
2. Place the left hand on the left knee in Chin Mudra (the index and thumb fingers touch slightly).
3. Use the right hand to control the opening and closure of the nostrils.
4. Gently close the left nasal pit with the ring finger of the right hand.
5. Inhale slowly and deeply by the right nasal pit.
6. Gently close the right nostril with the thumb of the right hand.
7. Exhale slowly and completely by the left nasal pit.
8. This completes a round of Surya Bhedana.
9. Continues to alternate breathing for several rounds, gradually increasing the duration.

It is believed that the regular practice of Surya Bhedana balances the solar and lunar energies of the body, favoring general wel l-being and harmony. As with any respiratory technique, it is essential to listen to the body and practice with conscience. If you experience discomfort or adverse effects, interrupt the practice and consult a qualified professional.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont