Secrets of Alternate nostril breathing: Science, side effects

Do you know the shocking fact of alternate nostril breathing?

currently, 30% of the world’s people suffer from different types of stress but if you properly practice alternate nostril breathing at that time increase performance up to 37%

In recent times, the world economy has grown very fast, and at that time calm, mind control, and body health are the most important parts of daily routine. One of the most powerful techniques is alternate nostril breathing, known as a nadi shodhana. Different name is anuloma viloma pranayama.

At, yogachari, we believe in transformative power in pranayama. Alternate nostril breathing is an excellent technique to achieve inner calmness, reduce stress, and enhance mental focus. this pranayama integrates into a daily yoga routine. Yogachari provides complete guidelines for nadi shodhana pranayama, so please read the full article.

History of alternate nostril breathing:

Alternate nostril breathing mentioned in ancient Vedic text yoga pradipika, yogsutra of patanjali.this book written in 6th to 15th century. In book of yoga pradipika, alternate nostril (nadi shodhana) mentioned as a clean to energy channel of body.

The hath yoga pradipika, author by Swami svatmarma,show the importance of balance energy in body using pranayama.specially mentioned nadi shodhana,as a key to achieve mental and physical balance of energy.

“By balancing the flow of breath through the nostrils, we balance the flow of life’s energy through the body and mind.”

Swami Sivananda

Balancing of the energy linked to the ida (left) & pingala (right) nadi. which to show to sun and moon energy in the body particles. Yoga professionals said: to balance these energies, and control mental and physical energy.

The Rig Veda and Atharva Veda mentioned pranayama technique like alternate nostril breathing. Veda says that this technique is a foundation of pranayama.

Ayurveda is a ancient medicine system. According to Ayurveda alternate nostril breathing used as a balance of doshas. Doshas means combination of Vat, Pitta, and Kapha). According to Ayurvedic principles, breath control can regulate body clock and systems, detoxify the organs, and restore harmony within the body.

Alternate nostril breathing, in particular, it is seen as a method to balance the Vata dosha, which governs movement and the nervous system.

Steps of nadi shodhana pranayama:

Sit comfortably:

• sit in a comfortable and feel-relex.cross leg position on the floor. like sukhasan, padmasanna. relex your all body part.Rest your hand on knee side with palm upward position. close your eyes with a relaxed hand position.

Perfect Hand position:

Hand position name is Vishnu mudra. use your right hand for breathing exercises.fold your index finger and middle finger.leaving the thumb & little finger extended.you will use thumb to close right nose part.use ring finger to close left noise part.

Start with breath out:

breath out air using both noise to release any remaining air from different lungs.

Close your right noise:

use right thumb to close right noise.

inhale air from left noise:

slowly slowly inhale air from left noise.filing complete lungs with air.start focus on breath in-out.

Close your left noise:

now close your left noise using ring finger.keeping right noise close.hold your breath according to your body strength like 5 to 10 seconds.

Remove breath from right noise:

Release your thumb and remove air slowly using right noise.

This process repeated again in right noise.

Help in Different disease:

Disease	% of reduction
Hypertension	8 to 15%
Stress	20 to 35%
Asthma	10 to 15%
Depression	10 to 20%
Diabetes (Type 2)	5 to 10%
Cardiovascular Diseases	10 to 15%
Insomnia	15 to 25%

Nadi shodhana pranayama video:

Best time for pranayam:

Best time for pranayam is 4:00 am to 6:00 am. Brahma muhurat is best time of pranayama . Brahma muhurat timing is 4:00 Am. Morning is considered the best time of purity and calmness, it is the most effective period for meditation and pranayama.

The atmosphere is charged with high levels of positive energy, and the mind is naturally calm after a night’s rest. Practicing alternate nostril breathing during this time can help clear the mind, energize the body, and reduce stress levels.

The science behind alternate nostril breathing:

The human body’s nervous system is divided into two parts. First is sympathetic and second is parasympathetic systems. The sympathetic system is responsible for the ‘fight or flight’ and quick response, while the parasympathetic system induces a ‘rest and digest’ state. Alternate nostril breathing directly influences the autonomic nervous system.

An important scientific fact of alternate nostril breathing is Balancing Sympathetic and Parasympathetic Activity. Controlling the breath and alternately stimulating the nostrils, this technique helps to balance the activity between the sympathetic and parasympathetic systems, creating a state of balance that promotes calmness and relaxation.

Vagus Nerve Activation: If you have proper control of breathing so at that time activates the inner vagus nerve, which is the main component of the parasympathetic activity in the brain. Activation plays a lead role in a reduction in heart rate maintaining blood pressure in the body, and also promoting a sense of calm and relaxation.

Oxygen processes in the body:

Start Slow & deep breathing pranayama increases the efficiency of the lungs. The diaphragmatic breathing involved in this practice encourages full use of the lungs. The most important thing is promoting better oxygen exchange levels and improving the respiratory health system.

Proper practice of Nadi shodhna, at that time better oxygen distribution throughout the body. This helps in reducing cellular stress and improves brain function, Every cell in the body receives a perfect supply of oxygen.

Detoxification and Energy Flow in alternate nostril breathing:

Nadi Shodhana’s perfect meaning is channel purification. The practice is thought to cleanse the nadis, facilitating the smooth flow of prana (life force energy) throughout the body. This purification process improves overall vitality and well-being.

By promoting parasympathetic activity. this breathing technique helps release muscle tension all over the body. This pranayama is beneficial for individuals suffering from chronic stress or tension-related pain. only 5 minutes of practice of alternate nostril breathing at that time immediately reduces stress levels by up to 37%.

The practice of Nadi Shodhana at that time improves the calming effect on the body and mind and can promote better sleep patterns, as it prepares the body for rest by reducing nervous system activity and promoting relaxation.

Benefits during pregnancy:

During Baby grows, the demand for oxygen high. Alternate nostril breathing improves lung capacity and ensures that both the mother and the baby receive an batter supply of oxygen, which is require for baby development. Proper supply of oxygen are maintain nutrition and health.

Hormonal changes during pregnancy can lead to mood swings. The practice of alternate nostril breathing helps balance the part of the brain, promoting emotional stability and reducing mood swings. Breathing exercises help to increase focus during pregnancy. Which is beneficial for mental challenges.

Many pregnant ladies experience bad sleep due to mental stress and anxiety. anuloma viloma pranayama can help prepare the body for sleep by reducing stress activity activity and promoting relaxation.

Cognitive and Emotional benefits:

these types of pranayama increase oxygen flow levels in different parts of the brain like the second hemispheres. alternate nostril breathing provides satisfaction for concentration, and memory, and increases learning ability.

A STUDY published by the International Journal of Yoga found some interesting facts about pranayama is Participants start feeling good experience and reduced anxiety, better level maintain emotional regulation within a few weeks.

Effect of limbic system:

generally limbic system provides help for better regulation of mind. this system is responsible for emotions, fear, and angry moods. suddenly increased level of stress at that time emotional balance and can disrupt the limbic system. finally solution is proper practice of alternate nostril breathing exercise.

Sinuses and Nasal passages:

Lubrication is the most important part of sinuses. alternate airflow through each nose provides help in clearing west. The second point is to lubricate the inner passage of the nasal, making it easier to breathe. this type of system helps to increase respiratory health.

this pranayama regulate sinus cavities and help in alleviate sinus pressure. it provides a proper solution for reducing headaches-related problems.

Eyes relaxation:

I have noticed a few points related to stress. the first point is constant stress and different types of stress can strain the eyes. this type thing leading to eye fatigue and discomfort.

Proper practice of alternate nostril breathing increases oxygen in blood. which is support for better eye health and longer vision.

Sleep quality:

If you proper practice of alternate nostril breathing pranayama so at that time give proper results. Reduce overthinking , stress level etc.. In brain both hemisphere can enter at balance stage at that time enhance ability of deep sleep and maintain uninterrupted sleep.

Deep, rhythmic breathing through alternate nostrils give more relaxes the respiratory muscles and ensures steady breathing patterns, Remove small issue like shallow breathing or sleep apnea.

Regular practice of alternate nostril breathing maintain inner clock of body. This clock maintain sleep hour and brain alert during sleeping. Fall a deep sleep with no anxiety and stress level reduce to below level.

Side effects:

• Dizziness: if you start Breathing too quickly or forcefully during the practice at that time increase hyperventilation in body. which is decrease amount of the carbon dioxide levels in the blood. After final result is increase dizziness.
• Nasal Congestion: If you have a cold and different types of allergies at that time practicing alternate nostril breathing can be uncomfortable. Trying to forcefully breathe through congested nostrils might aggravate nasal blockages or lead to sinus irritation.
• Fatigue: Practicing this pranayama for long periods without proper breaks. This things can lead to mental and physical fatigue. This is especially true for beginners.
• Headaches: use Improper technique especially if too much force is applied to control breathing.it can be create tension in the neck and facial muscles.this things can be leading to headaches. Sudden high and low level oxygen and carbon dioxide levels due to incorrect breathing patterns can also trigger headaches.

Precautions:

During pregnancy time, reduce breath-holding capacity. Do not try to hold a very large amount of oxygen above 1 minute. The practice should be focused on smooth, continuous breathing without any breath retention. Listen to your body capacity and then try alternate nostrils breathing. During practice causes discomfort & shortness of breath at that time immediately stop practice.

Set your goal property like Promoting relaxation and well-being, Not challenging your body’s respiratory system.

Faqs:

REFERENCE:

1. International Journal Of Yoga
2. BioPsychoSocial Medicine (2016) study published
3. Journal of Clinical Psychology (2018) Study
4. Journal of Ayurveda and Integrative Medicine (2011) Study
5. Indian Journal of Physiology and Pharmacology (2009)
6. Journal of Alternative and Complementary Medicine (2019) Study
7. Journal of Neuroscience Research (2010) Study
8. Asian Journal of Psychiatry (2020) Study
9. Sinha, A. N., Deepak, D., & Gusain, V. S. (2013). “Assessment of the effects of pranayama/alternate nostril breathing on the parasympathetic nervous system in young adults.” Journal of Clinical and Diagnostic Research.

Conclusion:

Alternate nostril breathing is a more powerful tool for reducing different types of disease like stress levels, cortisol levels, calmness, etc. If start practising this pranayama at that time read the full article and then start practice.

I have given a guarantee of 100% improved health at any time, any situation but the most important thing is always with me. Yogatork provides always the right content backed by science. yoga practice regularly at that time yoga protects you.

thank you for reading over a post.

Have a nice journey with yoga.