18 Feb Alternate Nostril Breathing: A Tool for the Toolbox
Alternate Nostril Breathing
Alternate nostril breathing, is a yogic breathing technique that involves the practice of inhaling and exhaling through alternating nostrils.
The practice can promote relaxation, balance the nervous system, help you sleep, and improve mental clarity; with benefits supported by scientific research (see below). It helps to activate the parasympathetic nervous system, and balance the airflow to the right and left hemispheres of the brain.
It can be used to help manage anxiety and stress, both as a regular practice to build into your daily routine, and as a tool to use as needed when you notice that you are feeling overwhelmed.
It is also known as Nadi Shodhana Pranayama, which can be translated from the Sanskrit as “subtle energy clearing breathing technique.”
I was introduced to the practice in Kelly McDaniel’s book: Mother Hunger: How Adult Daughters Can Understand and Heal from Lost Nurturance, Protection and Guidance. Kelly recommends the practice as part of her chapter on Protection, looking at the impact of not feeling protected and safe in earlier life. She offers it as a tool to assist with panic attacks and for providing support when feeling anxious (p.115).
HOW TO DO IT
This video provides a simple introduction to the practice:
Here are the steps that Kelly McDaniel outlines (which includes an additional holding of the breath for 4 between breathing in and then out, holding both nostrils closed):
- Using your right hand, use your thumb to close your right nostril.
- Inhale deeply through your left nostril for a count of 4.
- Then (using what ever finger feels easiest), close your left nostril and hold your breath for a count of 4.
- Release your right nostril and exhale slowly for a count of 4.
- Inhale deeply through your right nostril for a count of 4.
- The use your thumb to close your right nostril and hold your breath for a count of 4.
- Release your left nostril and exhale slowly for a count of 4.
- This completes one cycle of alternate nostril breathing. Repeat for five to ten cycles, or as feels comfortable.
Scientific Research
Alternate nostril breathing has been the subject of several scientific studies that have investigated its effects on the body and mind. Some of the potential findings include:
- Reduced stress and anxiety: A study published in the Journal of Ayurveda and Integrative Medicine found that alternate nostril breathing can significantly reduce stress and anxiety levels. The study concluded that this technique is an effective tool for stress management (1).
- Improved respiratory function: A study published in the International Journal of Yoga found that alternate nostril breathing can improve lung function in healthy individuals (2).
- Greater balance of the autonomic nervous system: A study published in the Journal of Alternative and Complementary Medicine found that alternate nostril breathing can balance the activity of the sympathetic and parasympathetic nervous systems, resulting in reduced stress and improved cardiovascular function (3).
- Improved cognitive function: A study published in the International Journal of Neuroscience found that alternate nostril breathing can improve cognitive function, including attention and memory (4).
Safety and RiskS
Alternate nostril breathing is widely considered a safe and low-risk practice. However, as with any breathing technique, there are a few potential risks to be aware of. These include:
- Dizziness or light-headedness: This can happen if you are inhaling or exhaling too quickly or if you are holding your breath for too long. If you feel dizzy, stop the practice and take a few deep breaths through both nostrils.
- Nasal irritation or discomfort: If you experience any discomfort, take a break and try the practice again later.
- Hyperventilation: If you inhale or exhale too quickly during alternate nostril breathing, you may start to hyperventilate, which can cause symptoms like tingling in the hands and feet, light-headedness, and shortness of breath. To prevent hyperventilation, you might want to focus on slow, steady breathing and avoid holding your breath for too long.
- Avoid the practice during a sinus infection: As it may cause further discomfort and might spread the infection.
It is always advisable to practice alternate nostril breathing under the guidance of a certified yoga instructor, especially if you are new to the practice or have any underlying health conditions. If you experience any discomfort or adverse effects during the practice, stop immediately and consult a healthcare professional.
REFERENCES
- Telles S, Naveen VK, Balkrishna A. Effect of alternate nostril breathing on experimentally induced anxiety in males using a validated anxiety scale. J Ayurveda Integr Med. 2012;3(1): 25-28.
- Bhavanani AB, Madanmohan, Sanjay Z. Immediate effect of chandra nadi pranayama (left unilateral forced nostril breathing) on cardiovascular parameters in hypertensive patients. Int J Yoga. 2012;5(2): 108-111.
- Pal GK, Velkumary S, Madanmohan. Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian J Med Res. 2004;120(2): 115-121.
- Telles S, Raghuraj P, Maharana S, Nagendra HR. Immediate effect of three yoga breathing techniques on performance on a letter-cancellation task. Int J Yoga. 2007; 2(2): 11-15.
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