Alternate Nostril Breathing

“I rest well. I sleep peacefully, and I awaken with joy”
Louise Hay

Your nose is exceptionally clever. Simply by practising a few rounds of alternate nostril breathing (pranayama) for a few minutes each day, you can help restore imbalances in your brain, improve sleep, encourage a calmer emotional state, boost your thinking power and soothe your nervous system. How impressive is that!

Another interesting fact about your nostrils, is that you don’t breathe through them equally all the time.  Right now, you will be favouring either your left nostril or your right nostril.

Left Nostril for Calming ~ Right Nostril for Energy

Your nose is directly linked to your brain and nervous system. The Indian yogis believe that many diseases can be linked to disturbed nasal breathing which, I’m guessing, is why they perfected pranayama breathing thousands of year ago.

Breathing in, only through your left nostril, will access the right “feeling” hemisphere of your brain, and breathing in, only through your right nostril, will access the left “thinking” hemisphere of your brain.  Consciously alternating your breath between either nostril will  allow you to activate and access your whole brain.

Yogic breathing, the perfect relaxation tool:

Alternate nostril breathing is something I first learnt about through yoga, many years ago, and then from Ayurvedic medicine. It is one of the simplest and most user friendly relaxation techniques and it helps greatly to cool a busy mind and calm an overstimulated nervous system.

12 benefits of alternate nostril breathing:

1: Revitalizes you:
A few rounds of alternate nostril breathing is a quick pick me up if you are feeling flat, tired or even stressed. It provides your body with a much needed dose of extra energy.

2: Improves brain function:

When you mind is dull – concentration and clarity is poor.  Alternate nostril breathing brings equal amounts of oxygen to both sides of the brain for improved brain function.  Five minutes of alternate nostril breathing before an exam or interview is a great way to access your whole brain for improved performance.

3: Cleanses your lungs:

A daily five minute practice morning and night of alternate nostril breathing is great way to remove stale air and impurities from the bottom of your lungs.

It wasn’t until I started reading the The Tao of Natural Breathing by Dennis Lewis that I discovered something I did not know. 70% of our body’s waste products are eliminated via our lungs.

4: Calms an agitated mind:

I’m prone to worrying.  A few minutes of focused alternate nostril breathing is helpful (for me) in calming my  “over thinking” mind.   The ancient yogis believe that if you can regulate your breath, then you can control your mind.

5: Merges the left “thinking” brain and right “feeling brain:

Alternate nostril breathing optimizes both sides of your brain so you can access your whole brain, and all the benefits that go with it.

The flip side of course is, single nostril breathing can be used to activate, just the left”thinking” or just right “feeling” side of your brain for specific situations.

Try it out next time you need to drive your car.  Cover your left nostril with your thumb and breathe only through your right nostril for one minute.  This should keep you more alert when driving.

6: Encourage a calmer emotional state:

In times of emotional distress and upset, a few rounds of mindful nostril breathing will soften the intensity of over reactive emotional states.  The longer you practice, the more stable your thinking, and the calmer your emotions will become.

7: Improves sleep:

If you can’t sleep at night lay on your right hand side, gently close your right nostril with your right thumb and breath through your left nostril.  This will activate your parasympathetic nervous system which will calm you down and slow your heart rate.

* Calming yoga pose for insomnia:

8: Great preparation for meditation:
Alternate nostril breathing is a simple little trick that can be practiced for a few minutes before you begin your meditation practice.  It’s a very easy way to help you find your meditation groove.
9: Soothes your nervous system:
By focusing on your breath and deepening it, your brain will register this message and trigger the parasympathetic nervous system.  You have effectively switched your nervous system from a stressed response, into a relaxation response.   Single left nostril breathing (by closing your right nostril) will direct the flow of oxygen and energy to the right hemisphere of your brain, allowing once again, for the parasympathetic nervous system to be switched on.  Gosh, your breath and nose is very clever.
10: Regulates  the cooling and warming cycles of the body:
Left nostril is feminine, nurturing, calm and cooling.  Right nostril is masculine, heat, competitive and force.  Favouring one nostril more than the other can effect the heat or coolness of your body.
11: Clears and boosts your energy channels:
Slightly forced alternate nostril breathing improves and directs the flow of energy throughout your body – preventing sluggishness.  It oxygenates your blood and allows the energy (prana) in your body to be strong and flowing.
12: Enhances rest and relaxation:
A restless mind cannot relax.  Alternate nostril breathing melts away an imbalances between the right and left hemisphere of your brain and calms your thinking.  This is perfect for helping you access rest and relaxation far more efficiently.

An alternate nostril breathing exercise – purifying breath:

Step one: Use right thumb to close off 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 right nostril
Step seven: Pause
Step eight: Use thumb to close of 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.

Resource thehealthylivinglounge

The Four Agreements

 "The Four Agreements" by don Miguel Ruiz

Be Impeccable with Your Word

Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

Don't Take Anything Personally

Nothing others do is because of you. What others say and do is a projection of their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.

Don't Make Assumptions

Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement, you can completely transform your life.

Always Do Your Best

Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.

What is your Body Telling you?

When I first started my yoga practice it was all about the asanas (physical poses). I placed so much of my energy, and based much of my judgement, on having the perfect pose, or being able to physically get into each pose. We all know yoga is a journey. Week by week I add a different skill to my practice. Whether it's breathing techniques, or shortening my time spent in restoring asanas, I am constantly adapting into what has become my full time yoga lifestyle. I know I'm not the only one with a desire to practice all aspects of yoga, so I wanted to share an extremely helpful tool which has benefited my journey. 

Reading your body! 

Your body is constantly sending you cues, letting you know what works and what doesn't, but if your not listening you'll miss these signs and possibly deal with negative repercussions. 

Yoga is all about the balance of ease and effort. If you feel your body straining, if you notice your breaths are shorter or if your holding your breath, than you've most likely gone too far for your body at the present moment. If your quick to hit the mat getting out of a pose, (which is just as important as getting into them) perhaps you needed a slight modification (even if its just for that particular day). It's amazing that you've finally mastered wheel, but if you abruptly drop to your mat afterwards, your losing all the beneficial value of the asana. You need to exit each pose with the same ease and grace you used to get into it. 

So, remember to go easy on yourself. Everyday is your first practice. Live in the now and accept each pose as a successful step in the direction of healthy yoga lifestyle. 

Hope these tips are helpful!

See you on the mat =)

The intention of the week at CPY, is charity. Charity is giving whole hearted and expecting nothing in return. Often times we do things for others, while expecting something in return. That isn't true charity because were waiting to be acknowledged. The truth is all the gratitude you need will show in yourself, and the way your charitable acts make you feel. Through out my life I have been blessed with so many people who have done wonderful things for me. People who have showed me, and continue to show me, the definition of whole hearted giving. In return I've learned to give myself. More recently, I've taken every opportunity I can to help anyone and everyone. It might be as simple as holding a door for someone, or having a friend over who needs a little company. These small things don't take much, but they make a huge difference in my day, and more importantly my character.
During YTT we've been doing Karma Yoga, which involves charity and giving back. We'll be at the Human Society in North Myrtle Beach later today if anyone wants to join!