Have you ever felt stressed, scared, or even angry at a particular situation? Have you ever noticed what you did instinctively to relieve yourself? You took a nice deep slow breath. By some amazing power of the universe you somehow felt better. Sometimes it even took 2 breaths to get the job done. We know it works, but what most of us don’t know is how. Ok, here comes the boring technical explanation. Stay with me, you might even find this interesting. When you breathe deeply, the hypothalamus, which is connected to the pituitary gland in your brain sends out neurohormones that inhibit stress producing hormones that trigger a relaxation response in the body. Still with me? There is much more to this. If you are interested, I suggest doing some reading on the sympathetic and the parasympathetic nervous system.
Before I explain Alternate Nostril Breathing, I want to throw in a caution or two. More advanced methods of pranayama (alternate nostril breathing) need to be practiced with an experienced practitioner. Practicing on an empty stomach is preferred. Do not hold your breath if you have high blood pressure. If you have a cold, do not try this breathing technique
As you can see from the paragraph above, breathing can be a powerful means of interacting with your nervous system. With this exercise, we breathe with only one nostril at a time. Medical science has recently discovered that the nasal cycle corresponds with brain function. The electrical activity of the brain was found to be greater on the side opposite the less congested nostril. Studies have shown that we will favor a certain nostril while we breathe. The cycle will change about every 3 hours.
So why is this important? Breathing this way can have adverse effects on your health. Your nose is directly linked to your brain and nervous system. Breathing in only through your left nostril will result in chronic fatigue and decreased brain function. Conversely, breathing in only through your right nostril will result in mental and nervous confusion.
The benefits of doing this breathing exercise is that it will create a more balanced you. It will allow both sides of the brain to function properly. Most Yogis consider this exercise to be the best way to calm the mind and nervous system.
Ok, here is a step by step how to do this.
Step one: Use right thumb to close off your right nostril.
Step two: Inhale slowly through left nostril
Step three: Pause for a second
Step four: Now close left nostril with ring finger and release thumb off right nostril
Step five: Exhale through your right nostril
Step six: Now, inhale through your right nostril
Step seven: Pause
Step eight: Use thumb to close off your right nostril
Step nine: Breathe out through left nostril
Step ten: This is one round. Start slowly with 1 or 2 rounds and gradually increase. Never force. Sit quietly for a few moments after you have finished.
There are many, many different techniques of pranayama such as inhaling for 4, holding for 4 and exhaling for 4.
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