Photo by Kelvin Valerio
written by Rebecca-Sophia Strong
Today, we’ll explore alternate nostril breathing—a simple yet powerful technique to manage anxiety and improve sleep. If you or someone you know is struggling with these issues, this practice can bring much-needed balance to your nervous system and life.
Understanding the Nervous System: Sympathetic vs. Parasympathetic
Our nervous system operates through two modes:
Sympathetic Nervous System (SNS): The “fight, flight, or freeze” mode, activated during stress or danger.
Parasympathetic Nervous System (PNS): The “rest and digest” mode, promoting relaxation and recovery.
Ideally, the body alternates between these states throughout the day, moving from activation to rest. However, chronic stress or anxiety can cause the nervous system to get stuck in SNS mode, leading to heightened anxiety, tension, and insomnia. Techniques like alternate nostril breathing, commonly used in Anxiety Therapy, can help restore balance.
The Role of the Breath and Nostril Dominance
Yogic wisdom and modern science reveal that the dominance of your nostrils influences your nervous system:
Right Nostril Dominance: Activates the SNS, boosting energy and alertness.
Left Nostril Dominance: Activates the PNS, promoting relaxation and calm.
If one nostril is blocked—due to congestion or allergies—it can disrupt this balance. For example, a blocked left nostril may hinder the calming effects of the PNS, exacerbating anxiety.
My Personal Experience
A few weeks ago, I woke up in the middle of the night feeling restless and uneasy. My left nostril was completely clogged. Recognizing the connection to my nervous system, I used a neti pot to clear my nasal passages and practiced alternate nostril breathing. Within minutes, I felt relief and calm. Inspired by this, I’m sharing this practice with you.
Alternate Nostril Breathing: Step-by-Step Guide
Vishnu Mudra
Use your right hand:
Fold your index and middle fingers into your palm.
Use your thumb to close your right nostril and your ring finger to close your left nostril.
The Practice
Start with a Deep Breath: Sit comfortably, close your eyes, and take a deep breath through both nostrils. Exhale fully.
Inhale through the Left Nostril: Close your right nostril with your thumb and inhale deeply through the left nostril.
Hold the Breath: Close both nostrils and hold your breath for a count of three or four.
Exhale through the Right Nostril: Release your thumb and exhale fully through the right nostril while keeping the left nostril closed.
Inhale through the Right Nostril: Keeping the left nostril closed, inhale deeply through the right nostril.
Hold the Breath: Close both nostrils and hold again.
Exhale through the Left Nostril: Release your ring finger and exhale fully through the left nostril.
Repeat this cycle for three to five minutes. Practicing it twice daily—in the morning and before bed—can enhance relaxation and calmness.
Benefits of Alternate Nostril Breathing
This practice, often integrated into Anxiety Therapy, offers numerous benefits:
Reduces Anxiety: Activates the PNS to calm the mind and body.
Improves Sleep Quality: Prepares the body for restful sleep.
Enhances Focus: Balances oxygen flow to the brain, boosting clarity and cognitive function.
Restores Balance: Harmonizes the SNS and PNS, promoting emotional and physical well-being.
Tips for Success
Be Consistent: Set aside dedicated time for practice.
Create a Ritual: Pair it with activities like journaling or meditation.
Listen to Your Body: If you feel lightheaded, take a break.
Adapt as Needed: Practice lying down if sitting feels uncomfortable.
Final Thoughts
This technique aligns beautifully with the principles of Anxiety Therapy by leveraging the mind-body connection to ease stress. Whether you’re seeking better sleep or a calmer mind, alternate nostril breathing is a powerful addition to your routine.
Take a moment today to try it out, and let me know how it works for you. You’ve got this!
If you want to learn more about Anxiety Therapy, click here.