•  
A+ A A-

Ancient Alternate Nostril Breathing Technique Provides Instant Drug-Free Anxiety Relief

nostril-breathing

According to the Anxiety Disorders Association of America, anxiety is now the most commonly diagnosed mental illness in the country. A UCLA survey published in 2001, though, indicates that less than 25 percent of all anxiety sufferers receive treatment for this affliction, which affects approximately 19 million people.

The most common forms of anxiety, in order of prevalence, are:

  • Generalized Anxiety Disorder, which is characterized by unnecessary worry and catastrophizing;
  • Obsessive Compulsive Disorder, the inability to control unwanted thoughts or behaviors;
  • Panic Disorder, episodes of intense fear that surface without warning and may result in physical symptoms such as abdominal distress and heart palpitations;
  • Post-Traumatic Stress Disorder (PTSD), which manifests as fear that persists long after the experience of a traumatic event;

At the core of most anxiety attacks, though, is the breath, or the lack of it. When you are anxious, natural breathing is inhibited. The diaphragm freezes, failing to move air downward as you inhale, which means that you do not let your lungs fully expand and fill with air.

“And when you do not get enough oxygen, the brain receives a ‘danger’ signal, which perpetuates your mind-body state of anxiety,” explains Jonathan Davidson, M.D., director of the Anxiety and Traumatic Stress Program at Duke University Medical Center. “Your breathing quickens and becomes, even more, shallow; in an extreme case this can lead to a full-blown panic attack, in which the person begins to hyperventilate.”

The Ancient, Anti-Drug Solution

The word pranayama has two subset meanings: “prana” means vital life force energy and  “ayama” means control of breath.

Traditionally, yogis have emphasized the practice of pranayama over that of asana (poses). Pranayama is one of the eight limbs of yoga and emphasizes using the mind to control the breath and the universal energy that unites us and also feeds our souls.

Your nose is directly linked to your brain and nervous system. For thousands of years, the Indian yogis believe that many diseases are connected to disturbed nasal breathing. They believe that we can regulate our body and mind by using pranayama practices that slow and deepen our breath.

alternate nostril breathing

Alternate nostril breathing (otherwise known as Nadi Shodhana) is especially wonderful for anxiety because it is said to balance the left and right hemispheres of the brain and calm the nerves.

One study that was published in the Journal of the American Medical Association (May 17, 2000), coming out of Boston University’s Center for Anxiety Related Disorders, found that slow diaphragmatic breathing proved just as effective in reducing anxiety as the antidepressant drug imipramine!

Here are more reasons why you should practice this pranayama in moments of panic:

  1. It activates the parasympathetic nervous system, which shifts you out of the ‘fight or flight’ stress response towards relaxation.
  2. It enhances respiratory functions: increases respiratory strength and endurance, which is normally one of the first things to go when panic strikes.
  3. It improves attention and fine-motor coordination/performance: to get you out of your head and back into your body and the present moment.

As a bonus, the practice of pranayama primes the organs for proper digestion and elimination. It is best done in the mornings before your first meal but can also be done throughout the day as needed.

How to Practice Alternate Nostril Breathing:

  1. Find a quite place and sit in any comfortable seated position. Relax the body and breath naturally for a few moments, allowing your mind and body to settle.
  2. Rest your left hand on your lap or knee.
  3. Make a “peace sign” with your right hand. Fold the two extended fingers toward the palm. Place your thumb gently on your right nostril and your ring gently onto your left nostril.
  4. Close your eyes and begin by softly closing your right nostril (using your right thumb) and inhale slowly, deeply, smoothly, gently and without strain through your left nostril.
  5. Close your left nostril (using your ring finger) and open your right. Exhale through your right nostril then inhale through your right nostril.
  6. Close your right nostril and release left. Exhale through your left nostril.
  7. This completes one round but continue going for as long as you’d like. I suggest 3-5 minutes to really feel the calming effects.
  8. When you are finished: relax both arms at your sides, sit and breathe naturally for a few moments before opening your eyes and getting on with your day.

You can also add in a 4 count breath hold in between sides. So for example: inhale left, Close both nostrils and hold breath in for 4 then exhale through the right. Continuing like that, side to side.

Alternate nostril breathing is one of the best tools that you have with you wherever you are. When you feel your mind spinning out of control, excuse yourself from whatever you are doing, find a quiet place and take a moment to reconnect with yourself.

Please Note: Anxiety is something that so many of us suffer silently from, while pranayama can help at the moment and even, in the long run, it is not a suitable replacement for professional help or medication as directed by your doctor.


Credit: davidwolfe.com

Sources

gillian-brown

Live the BEST LIFE EVER. Connect with me on InstagramTwitterFacebook and my blog.

Pin It

Liked this article? Dive deeper into personal growth and wellness! Check out CrystalWind.ca for spiritual wisdom or explore AromaWorx.ca for natural well-being tips. Spread the positivity—share this with friends on their happiness journey!

Let’s Chat! Drop Your Thoughts Below! Scroll down to comment

Keep CrystalWind.ca free—your gift matters now!
Help us spread light today. Thank you, supporters!

Follow this blog

Disclaimer Health

All post and information provided within this blog is for educational and informational purposes only, and is not to be construed as medical advice or instruction. No action should be taken solely on the contents of this website.  Please consult with your healthcare professional before making any dietary or lifestyle changes or taking supplements that may interfere with medications. Any products or information discussed are not intended to diagnose, prevent, treat or cure any illness, disease or lifestyle. Please consult your physician or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this website.

 

Featured Writers

Thank You for Visiting CrystalWind!

We’re honored to be part of your journey.

Share your thoughts at .

Let’s grow together!

The Crystal Wind Oracle App
Shatter Illusions – Gain Clarity Now!
Instant Access On:
Apple | Android | Amazon
New! 53-Card Deck for Deeper Wisdom

Imagine a world of inspiration and healing, free for all—made possible by YOU!
Donate Now—Ignite the Magic at CrystalWind.ca!

Support CrystalWind.ca Today!

Unlock Your Light: Join Lightworkers Worldwide on CrystalWind.ca!

 

Call For Writers

Call For Writers!

Follow Us!

Featured This Month

Page:

Abalone Shell

Abalone Shell

Echos Of The Ancestors Abalone strengthens the structure of the body and th... Read more

Lugh - Celtic God Of The Sun

Lugh - Celtic God Of The Sun

The god Lugh was worshiped in Ireland as a deity of the sun. This connection... Read more

Sun in Cancer

Sun in Cancer

Cancer Sun Sign Characteristics Overview The name "Cancer" comes from Latin, ... Read more

Moonstone

Moonstone

Moonstone is one of the best stones for bringing emotional calm and stability,... Read more

Cancer

Cancer

CANCER Jun 21 - Jul 22 Read more

Calcite

Calcite

The Cleansing Stone Calcite is a powerful amplifier and cleanser of energy.... Read more

Strong Sun Moon

Strong Sun Moon

Flicker – Carnelian Agate – Wild Rose – Pink June 21 – July 22 Read more

Birth Totem - Woodpecker

Birth Totem - Woodpecker

Birth Totem Woodpecker Birth dates: June 21 - July 21 Read more

The Oak Tree - June 10th - July 7th

The Oak Tree - June 10th - July 7th

Summer Solstice ( Alban Hefin ) Read more

Wild Rose

Wild Rose

Wild Rose Fills your life with soft romance. Gender: Feminine Planet: Venus... Read more

Cancer Mythology

Cancer Mythology

The Mythology of Cancer: A Celestial Tale of Loyalty and Sacrifice Among th... Read more

Egyptian Zodiac/Astrology

Egyptian Zodiac/Astrology

Egyptian astrology was one of the earliest forms of astrology. The Egyptians w... Read more

Chalcedony

Chalcedony

The Stone Of Orators Chalcedony was very popular as a decorative stone in ant... Read more

Lammas by The Hedgewitch

Lammas by The Hedgewitch

Although in the heat of a Mid-western summer it might be difficult to discer... Read more

Lammas

Lammas

Lammas Ritual Celebrated August 1st. Lammas is also known as Lughnasadh, La... Read more

X

Right Click

No right click