ALTERNATE NOSTRIL BREATHING HELPS DECREASE YOUR HOLIDAY STRESS

Is alternate nostril breathing just another fancy new-age yoga fad? Quick Answer: Maybe, but that is because ANB actually works. Alternate nostril breathing, officially known as Nadi Shodana or “channel purifying” breath is an ancient breath practice (aka pranayama in Sanskrit) that dates back to the 15 century and has modern research to back it up. This alternating breathing practice may help reduce stress and for your science geeks, like me, the list goes on.

What are These Amazing Benefits?

1. Decreases Stress:

   • Greater sense of calm

   • Less anxiety

   • Changes in EEG related to supporting a positive emotional state.

2. Improves Cardiopulmonary Function:

   • Decreased systolic blood pressure.

   • Improved lung function: including FEV (forced expiratory volume), one of the best indicators of lung function.

   • May even improve exercise capacity and endurance.

3. Provides Cognitive Enhancement:

• Improved executive function: better inhibition, cognitive control & working memory.

• Improved attention: tested via digit vigilance.

• Less screen addiction: longer times between & lower frequency of tech use.

How to do Alternate Nostril Breathing?

• Start in a comfortable seat with a slow diaphragmatic breath & when you feel comfortable slowly add your right hand, while staying connected to a full deep breath.

• The Hand Posture:

  • Go traditional with Vishnu Mudra or I think it is easier to rest the peace sign fingers of your right hand between your eyebrows. Next step is the same for both choices:

  • The thumb of your right hand rests on your cheek next to your right nostril & your ring finger or little finger rests by your left nostril.

• The Pattern:

1.  Begin by gently closing your right nostril, Inhale Left nostril.

2.  Switch: closing your left nostril, Exhale Right nostril.

3.   Pause, Inhale Right nostril.

4.  Switch: closing your right nostril, Exhale Left nostril.

5.  Pause, Inhale Left nostril.

• Focus your awareness on the pathway of your breath, switching sides after inhales.

• Repeat 5+ times, ending the cycle when you exhale through your left nostril & gently return to your natural breath.

How Much to Get the Benefits?

• Start Small: 5-10 cycles or ANB or about 5 minutes.

• Immediate Results: Many of the studies effects were observed immediately after ANB

• Long-Term Carryover: Maintain the results with 4-6 weeks of daily practice, 5-15 minutes a day.

It’s Worth a Try!
Alternate nostril breathing is an ancient pranayama that is safe for almost everyone, including pregnant women. If you are congested, you can do this breath through U breath visualization, without using your hand. ANB is worth a try. In 5 minutes you too can reap some of the physical and mental benefits.  Don’t forget to reflect, take time to notice how you are feeling before and after alternate nostril breathing, this helps you connect and fully observe the shifts and changes in your body, mind & emotions. Good luck, wishing you a healthy, happy & peaceful holiday season!

Luck, Love & Light, XO Rachel

REFERENCES:

1. AvinashSaojiB.R.RaghavendraKshamashreeMadleN.K.Manjunath. Additional Practice of Yoga Breathing With Intermittent Breath Holding Enhances Psychological Functions in Yoga Practitioners: A Randomized Controlled Trial. EXPLORE 14: 5 (2018): 379-384

2. David A. Kaminsky, MD,1, et al. Effect of Yoga Breathing (Pranayama) on Exercise Tolerance in Patients with Chronic Obstructive Pulmonary Disease: A Randomized, Controlled Trial THE JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINE Volume 23, Number 9, 2017, pp. 696–704

3. Dinesh T1, Gaur G2, Sharma V2, Madanmohan T3, Harichandra Kumar K4, Bhavanani A5. Comparative effect of 12 weeks of slow and fast pranayama training on pulmonary function in young, healthy volunteers: A randomized controlled trial. Int J Yoga. 2015 Jan;8(1):22-6. doi: 10.4103/0973-6131.146051.

4. Jahan I, Begum M, Akhter S, Islam MZ, Jahan N, Samad N, Das P, A Rahman NA, Haque M. Effects of alternate nostril breathing exercise on cardiorespiratory functions in healthy young adults. Ann Afr Med. 2021 Apr-Jun;20(2):69-77

5. Rung O, Stauber L, Loescher LJ, Pace TW. Alternate Nostril Breathing to Reduce Stress: An Option for Pregnant Women Survivors of Intimate Partner Violence? J Holist Nurs. 2021 Dec;39(4):393-415. 

6. Telles, S, et al Alternate-Nostril Yoga Breathing Reduced Blood Pressure While Increasing Performance in a Vigilance Test. Med Sci Monit Basic Res, 2017; 23: 392-398

7. Udayakumar KP, Mahendiran P, Kushalappa JA, S JA. Effect of alternate nostril breathing on evoked potentials among internet addicts. Bioinformation. 2022 Nov 30;18(11):1075-1080.

8. ViVeK Kumar Sharma1, rajajeyaKumar m.2, VelKumary S.3, Senthil Kumar Subramanian4, ananda b. bhaVanani5, madanmohan6, ajit Sahai7, dineSh thangaVel8. Effect of Fast and Slow Pranayama Practice on Cognitive Functions in Healthy Volunteer. Journal of Clinical and Diagnostic Research. 2014 Jan, Vol-8(1): 10-1DOI: 10.7860/JCDR/2014/7256.3668