Alternate Nostril Breathing – All You Need To Know

Yoga breath control techniques include alternate nostril breathing. It is referred to as nadi shodhana pranayama in Sanskrit. The phrase "subtle energy clearing breathing technique" translates.

You can do this kind of breathwork as a part of your yoga or meditation routine. You can practise alternate nostril breathing on its own to calm and rest your mind.

There are numerous types of pranayama (breathing regulation). The most typical forms of alternating nostril breathing are anulom vilom and nadi shodhana.

Continue reading to discover the advantages, dangers, and proper technique for alternate nostril breathing.

Variations To Know

Yoga practitioners incorporate a combination of poses and breathing exercises into their practice. There are two variations of alternate nostril breathing:

Anulom vilom: This type of pranayama involves conscious inhalation through one nostril and exhalation through the other.

Nadi shodhana: Similar to anulom vilom, this technique involves breathing from one nostril to the next. On the inhale, you hold the breath for a brief period of time.

When considering the benefits of alternate nostril breathing, a 2017 review of clinical studies suggests that the lack of a standard technique makes it difficult to identify how valuable each method compared to others.

Try to incorporate both variations into your practice and see how each one makes you feel.

What Are The Benefits of Alternate Nostril Breathing

Alternate nostril breathing may help to:

• relax your body and mind.
• reduce anxiety.
• encourage general wellbeing.

You might become more attentive and concentrated as a result of these advantages.

You may handle stress in your daily life by using this breathing method. Alternate nostril breathing is a breathing technique that may also help you become more attentive of the moment.

1. Could Lower Stress & Reduce Cardiovascular Function

Alternate nostril breathing has a number of advantages, one of which is that it may reduce tension. Men who regularly practised alternative nostril breathing for three months had lower reported stress levels, according to a 2018 study.

Participants in the study group had much lower stress levels than those in the control group, who did not perform regular breathing exercises.

A different 2020 study examined the cardiovascular advantages of breathing via the other nostril in 100 healthy medical students. By the end of the trial, the individuals' blood pressure and pulse biomarkers had improved after 4 weeks of practise.

 

These studies collectively imply that alternate nostril breathing may help lower risk factors for cardiovascular disease (CVD), such as stress. To confirm the advantages for those with CVD, more research is required.

2. Could Improve Lung Function & Respiratory Endurance

Yoga breathing techniques may enhance lung capacity and breathing endurance. A small 2017 study that looked at how pranayama practise affected elite swimmers' lung functioning discovered that it improved respiratory endurance.

Athletic performance may also be enhanced by improved respiratory endurance.

The swimmers in the study practised alternate nostril breathing for 30 minutes, five days a week for a month, along with two other breathing techniques. To build on these findings, further, in-depth research are required.

3. Lowers Heart Rate

The promotion of cardiovascular health can be assisted by lowering heart rate. A 2016 analysis of studies found a link between integrated yoga practises, which incorporate both posture and breathing techniques, and balanced autonomic function.

Alternate nostril breathing might also be a practical technique to temporarily lower your heart rate.

To properly comprehend the long-term impacts on heart rates and breathing patterns, more research is required.

4. Promotes Wellbeing

Alternate nostril breathing may enhance overall health and well-being. It has also been shown to have a positive effect on mental health by reducing stress and anxiety.

Research from a 2020 review of studies found that yogic breathing had a positive impact on female survivors of abuse. The psychological benefits of pranayama exercises may also extend to improved fatigue, stress, and anxiety levels in cancer and CVD patients.

Furthermore, a 2018 review found that different types of yogic breathing have many positive benefits for your health, including improvements to neurocognitive, respiratory, and metabolic functions in healthy people.

Alternate nostril breathing was also found to increase breath awareness and have a beneficial effect on the nervous system.

Is Alternate Nostril Breathing Safe?

The majority of people can safely practise alternative nostril breathing. If you have a medical condition, such as asthma, COPD, or any other lung or heart issue, discuss it with your doctor before beginning the practise.

If you experience any negative consequences while using the breathing method, such as shortness of breath, you should stop doing it right away. This involves experiencing nausea, dizziness, or feeling lightheaded.

You should stop the exercise if you notice that the breathing is making you feel agitated or if it causes any mental or physical problems.

How To Do Alternate Nostril Breathing

You can practice alternate nostril breathing on your own, but you may want to ask a yoga teacher to show you the practice in person so you can make sure you’re doing it correctly.

Focus on keeping your breath slow, smooth, and continuous. Focusing on your breath will help you to remember where you are in the cycle. You should be able to breathe easily throughout the practice.

To practice alternate nostril breathing:

• Sit in a comfortable position with legs crossed.
• Place left hand on left knee.
• Lift right hand up toward nose.
• Exhale completely and then use right thumb to close right nostril.
• Inhale through left nostril and then close left nostril with your fingers.
• Open right nostril and exhale through this side.
• Inhale through right nostril and then close this nostril.
• Open left nostril and exhale through left side.
• This is one cycle.
• Continue for up to 5 minutes.
• Always complete the practice by finishing with an exhale on the left side.

When To Practice Alternate Nostril Breathing

Anytime and anywhere that feels most comfortable for you are good times to practise alternate nostril breathing. You might discover that performing it in the morning or evening is enjoyable. When you need to concentrate or unwind during the day, you can also do it.

It is better to practise alternate nostril breathing on an empty stomach. If you are unwell or congested, refrain from using alternating nostril breathing.

You can practise alternate nostril breathing either before or after your yoga session. Due to the fact that everyone experiences life differently, find the approach that works best for you. You might also perform it at the beginning of your meditation session. You might be able to deepen your meditation with this.

Key Takeaway

You might find it relaxing or mind-clearing to breathe through alternate nostrils. You can improve your awareness in other areas of your life by paying greater attention to how you breathe.

Although the potential advantages seem promising, keep in mind that regular alternate nostril breathing is necessary to achieve and maintain outcomes.

Breathing exercises cannot take the place of medical care. Before starting any breathing exercises, always see your doctor, especially if you have any health issues or diseases.