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Alternate nostril breathing, or Nadi Shodhana/Anulom Vilom Pranayama, is an ancient yogic breathing technique originating from India that has numerous PubMed studies on its proven health results! I know what you’re thinking- how can the simple practice of breathing in one nostril and then out the other nostril create health? So, let’s dive into the science that supports some incredible health results from just five rounds of this practice daily. Best of all, there are even studies showing meaningful weight loss when it’s practiced through a certain nostril for 27 rounds at a time! Intrigued, right? Let’s dive in and get your pounds dropping along with your blood pressure.
Origins of Alternate Nostril Breathing:
Alternate nostril breathing traces its roots back to ancient yogic texts, such as Hatha Yoga Pradipika and Gheranda Samhita, which date back thousands of years. This practice is based on the belief that breath serves as a vital force connecting the mind, body, and spirit. Ancient yogis recognized the significance of balancing the body’s subtle energy channels, or nadis, leading to the development of this technique.
Health Benefits:
1. Stress and Anxiety Reduction: Scientific studies have demonstrated that alternate nostril breathing activates the parasympathetic nervous system, leading to a relaxation response. A study published in the Journal of Clinical Psychology in Medical Settings found that alternate nostril breathing significantly reduced perceived stress and anxiety levels in participants.
2. Enhanced Respiratory Function: Regular practice of alternate nostril breathing improves respiratory efficiency and lung function. A study published in the Journal of Clinical and Diagnostic Research reported that participants who practiced alternate nostril breathing showed increased lung capacity and improved oxygenation.
3. Balancing Energy Channels: According to yogic philosophy, alternate nostril breathing balances the flow of energy by harmonizing the ida and pingala nadis. A study published in the International Journal of Yoga Therapy showed that individuals who practiced alternate nostril breathing experienced increased feelings of balance, vitality, and overall well-being.
4. Cognitive Function Improvement: Research suggests that alternate nostril breathing enhances cognitive function, including memory, attention, and focus. A study published in the International Journal of Psychophysiology demonstrated that participants who practiced alternate nostril breathing showed improved working memory and attentional performance.
5. Blood Pressure Regulation: Regular practice of alternate nostril breathing has been found to regulate blood pressure. A study published in the Journal of Clinical Hypertension reported that individuals who practiced alternate nostril breathing exhibited significant reductions in both systolic and diastolic blood pressure.
How to Practice Alternate Nostril Breathing:
To practice alternate nostril breathing correctly, follow these steps or watch the recording and practice with us here >
1. Find a comfortable seated position in a quiet environment.
2. Close your eyes and relax your body.
3. Place your right hand in a mudra by folding the index and middle fingers toward your palm. Rest your thumb gently on your right nostril and your ring finger on your left nostril.
4. Close your right nostril with your thumb and inhale deeply through your left nostril for a count of 3 or 4 whichever feels more comfortable to you.
5. Switch your fingers for a count of 3 or 4 till you close your left nostril with your ring finger, release your thumb,
6. Then exhale gently and slowly through your right nostril for a count of 7 to 8 whichever feels more comfortable.
6. Inhale through your right nostril again for a count of 3 or 4, close it with your thumb, switch for a count of 3 or 4 and release your ring finger from your left nostril, and then exhale through your left nostril for a count of 7 or 8.
7. This completes one cycle. Continue the process for several minutes, gradually increasing the duration as you become comfortable.
For Weight Loss
If you want to ignite your metabolism and lose some weight, try this proven method:
1. Do the above alternate nostril breathing for 5 rounds to create balance in the system.
2. Then simply breathe from your right nostril only for 27 breaths.
3. Do the balancing Alternate nostril breathing for 5 rounds to end the practice.
This formula delivers slow sustained weight loss over a period of 30 days. Give it a shot! Along with losing pounds, you will be amazed at all the other health benefits you receive including reduced stress, improved respiratory function, enhanced cognitive abilities, and better overall well-being.
Always consult a healthcare professional or certified yoga instructor for personalized guidance, especially if you have pre-existing respiratory or cardiovascular conditions.
References:
- Sharma VK, et al. (2015). Effect of fast and slow pranayama practice on cognitive functions in healthy volunteers. International Journal of Psychophysiology, 91(3), 218-223.
- Sinha AN, et al. (2013). Effect of alternate nostril breathing exercise on cardiorespiratory functions. Journal of Clinical and Diagnostic Research, 7(5), 821-823.
- Telles S, et al. (2014). Greater Deactivation in the Left Hemisphere After Alternate Nostril Yoga Breathing and Breath Awareness Than During Breath Awareness. International Journal of Yoga Therapy, 24(2), 127-132.
- Vyas R, et al. (2014). Effect of alternate nostril breathing exercise on cardiorespiratory functions in healthy young adults. Journal of Clinical and Diagnostic Research, 8(1), BC04-BC06.
- West R, et al. (2016). The effect of alternate nostril breathing on heart rate variability at rest and following stress. Journal of Clinical Psychology in Medical Settings, 23(4), 310-318