Alternate Nostril Breathing

Alternate nostril breathing is a powerful yogic breathing technique that helps to promote relaxation and calmness similar to meditation. It helps to train your breathing while providing a broad range of other physical and mental benefits. 

What is so amazing about this technique is how quickly you can feel it calming your nervous system. 

Many people who try meditating find it difficult to silence their mind from continual wondering thoughts.

However, within the first few minutes of practicing this type of meditative breathing you can feeler instantly calmer and more present in the moment as your mind is focused purely on the alternations of breathing in a meditative like state. 

Other benefits include balancing the nervous system, helping to open and clear sinus passages, lowering heart rate and reducing stress. 

As well as these health benefits it helps to train the habit of nasal breathing which is how we should primarily be breathing at all times.

Before we look at how to do this simple practice it’s important to understand why nasal breathing is so important  and worth training.

Nose breathing VS Mouth breathing.

1. Promotes Efficient Breathing and Relaxation: Nasal breathing promotes deeper diaphragmatic belly breathing, and naturally activates the parasympathetic nervous system, often referred to as the "rest and digest" system.

 

This deeper breathing not only ensures efficient oxygen delivery but also fosters relaxation, reduced heart rate, and lowered blood pressure.

In contrast, mouth breathing typically results in shallow upper chest breaths, which can stimulate the sympathetic "fight or flight" system. This shallow breathing can heighten stress responses, leading to increased heart rate and elevated blood pressure. In essence, while nasal breathing supports relaxation and efficient oxygenation through deeper breaths, mouth breathing can induce stress by triggering the body's alert system with its shallow breathing pattern.

2. Filtration and Humidification: Nasal passages contain cilia and produce mucus that trap foreign particles, providing a natural filtration system. This is absent in mouth breathing, which allows more pollutants and pathogens to enter the lungs directly.

3. Air Temperature Regulation: The nasal passages warm the air before it reaches the lungs, making it more suitable for respiratory processes. Mouth breathing doesn't offer this warming mechanism.

4. Nitric Oxide Production: Breathing through the nose releases nitric oxide, a molecule that enhances blood oxygen levels and lung function. This molecule isn't utilised as effectively when breathing through the mouth.

5. Increased Energy from Better Oxygen-Carbon Dioxide Exchange: Nasal breathing can lead to a more optimal exchange of oxygen and carbon dioxide, enhancing overall respiratory efficiency and providing more energy.

6. Reduced Snoring and Sleep Apnea: Nasal breathing can decrease the likelihood of snoring and conditions like sleep apnea. In contrast, mouth breathing during sleep can exacerbate these issues.

7. Facial Development: Chronic mouth breathing, especially in children, can impact the proper growth of the face and jaw, leading to smaller and more congested sinus cavities. Nasal breathing supports healthier facial development.

8. Oral Health: Nasal breathing helps maintain a neutral pH in the mouth, reducing the risk of tooth decay and gum disease. Mouth breathing can lead to dry mouth with less saliva, increasing the risk of dental issues.

Now you understand how important Nasal breathing is, let’s look at the benefits of Alternate Nostril Breathing

Physical Health Benefits:

1. Enhanced Respiratory Function: This technique can help clear blocked nasal passages, improve airflow, and promote better oxygenation, leading to overall improved respiratory health.

   
   

2. Balanced Nervous System: It helps to harmonise the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems, leading to a more balanced physiological state.

   
   

3. Lowered Heart Rate and Blood Pressure: The calming effect of alternate nostril breathing can reduce heart rate and blood pressure, promoting cardiovascular health.

   
   

4. Improved Sleep: The relaxation induced by this practice can lead to better sleep quality and duration.

   
   

5. Detoxification: Deep and rhythmic breathing enhances the oxygen supply to the blood, aiding in the removal of toxins and promoting cellular health.

   
   

6. Enhanced Digestion: The calming effect on the nervous system and deep belly breathing helps to promote more effective digestion.

Mental Health Benefits:

1. Stress Reduction: Regular practice can significantly reduce stress and anxiety levels by calming the mind and balancing the nervous system.

   
   

2. Improved Focus and Concentration: The deliberate act of switching nostrils and being mindful of the breath can sharpen concentration and mental clarity.

   
   

3. Emotional Balance: By regulating the breath, it helps in managing emotions, making one feel more grounded and less reactive to external stimuli.

   
   

4. Enhanced Relaxation: The rhythmic pattern of alternate nostril breathing induces a deep sense of relaxation, helping to alleviate feelings of tension and unease.

   
   

5. Balanced Brain Function: By ensuring airflow in both nostrils, it's believed to help synchronise the left and right hemispheres of the brain, promoting balanced brain function and creativity.

How to practice alternate nostril breathing.

To start:

1. Sit in a comfy position with your spine straight and shoulders relaxed. Close your eyes for deeper relaxation. 

2. Block your right nostril with your thumb and inhale through your left nostril.

3. Pause at the top and move your finger to your left nostril and exhale through your right nostril. 

4. Breath back in again through your right nostril.

5. Pause at the top and move your thumb back to covering your right nostril and exhale through your left nostril. 

6. Breath back in again through your left nostril.

This completes one cycle. Repeat for 5-10 minutes or as long as you feel comfortable.

When following the process you should simply be breathing out and back in from one nostril and then change sides.

Silently saying 'In' and 'Out' with each breath can further help to focus your mind on the practice. 

When trying to meditate many people struggle trying to clear their mind from wondering thoughts. The practice of focusing specifically on alternating nostril breathing helps to focus your attention on the present moment leaving no space for distracting thoughts and allowing your mind to be clear as you focus on your breathing rhythm. 

As your breathing slows and becomes deeper through your diaphragm, this activates your Parasympathetic ‘Rest & Digest’ nervous system.   

If you have digestive issues this can be very beneficial before eating to help calm your system and after eating to help with digestion.