No one likes feeling anxious or irritable. But sadly, we often find ourselves feeling stressed out, anxious and unconsciously or consciously looking for a way to escape the feeling. The way we escape isn’t always healthy. We might tune out and “shut down” or turn to alcohol or sugar or fried foods. What else can we do when our anxiety is creeping up? Alternate nostril breathing might be the answer.
According to ancient yogic wisdom, and backed by modern day studies, alternate nostril breathing can help balance our mind and body and take the edge off. The left nostril is more connected to our parasympathetic nervous system (relaxation, rest & digest) and the right nostril is more connected to the sympathetic nervous system (fight or flight). The body naturally and automatically adjusts breathing throughout the day cycling between left and right nostril breath.
We can use this knowledge to stimulate or calm either system. To wind down and find more calm we can breathe more through our left nostril. To “wake up” and energize or amp up, we can breathe more through our right nostril. To balance our emotions and energy, we can do alternate nostril breathing. Let’s try it.
To Balance:
Use the alternate nostril breathing technique. Using your thumb and ring finger, close your right nostril with your thumb and breath in and out deeply and fully through your left nostril. Switch nostrils. Lift your thumb and open your right nostril, close your left nostril with your ring finger. Breath in and out deeply and fully through your right nostril. Repeat this for 5-10 cycles or 5-10 minutes.
To Energize:
Spend more time breathing strictly through the right nostril. Switch your ratio of breaths so you complete two breaths through the right nostril to one breath through the left nostril. 2:1. Using your thumb and ring finger, close your left nostril with your ring finger and take two full breath cycles (inhale and exhale is one breath cycle) through your right nostril. Switch to left nostril breathing by closing your right nostril with your thumb and lifting your ring finger. Take one deep and full inhale and exhale. Repeat this 5-10 times.
To Calm:
Spend more time breathing strictly through the left nostril. Switch your ratio of breaths so you complete two breaths through the left nostril to one breath through the right nostril. 2:1. Using your thumb and ring finger, close your right nostril with your thumb and take two full breath cycles (inhale and exhale is one breath cycle) through your left nostril. Switch to right nostril breathing by closing your right nostril with your ring finger and lifting your thumb. Take one deep and full inhale and exhale. Repeat this 5-10 times.
Try these breathing techniques to guide your energy and focus levels. You may be pleasantly surprised at how effective they can be. Practice these breathing techniques with Flostate. Use these anytime during the day to get what you need, or start your day with alternate nostril breathing to begin your day in a more balanced state. Click on what you need below or visit our on-demand library for more breathing, stretching and yoga videos.
What if I can’t breathe through my nose? This can happen due to colds, flus, allergies or other reasons. Good news – You can breathe your way to an open nose! The more you breathe through your nose, the more open your nasal passages will become. Be intentional about nose breathing. Practice each day and you will open your passages and be able to get more air and more productive breathing over time. What to learn more about the power of breath? We recommend reading James Nester’s book “Breath”.
