Alternate nostril breathing, or nadi shodhana pranayama, is a yogic breathing technique that involves breathing through one nostril while holding the other nostril shut, then alternating sides.
The vagus nerve is a major nerve of the parasympathetic nervous system, which helps regulate heart rate, digestion, and relaxation.
This article explores the connection between alternate nostril breathing and vagus nerve stimulation, along with their potential benefits.
Alternate nostril breathing: How it works
Alternate nostril breathing, also called nadi shodhana pranayama, is a simple breathing technique that can calm your mind and body. Here’s how you do it:
- Sit up straight.
- Use one hand to close one nostril while you inhale through the other.
- Switch sides and repeat.
The most important thing is to keep your posture good, your body relaxed, and your breathing slow and even.
This breathing technique seems to have a positive effect on your parasympathetic nervous system, which is the part of your nervous system that helps you relax and digest your food, similar to the effects of acupressure points for breathing. It may also help to improve your heart rate variability and the way you breathe.
The Vagus Nerve: Anatomy and Function
The vagus nerve is the longest cranial nerve in your body. It stretches from your brainstem down to your organs.
The vagus nerve controls a lot of vital functions, like:
- heart rate
- blood pressure
- digestion
- immune responses
It also controls your “rest and digest” response, which helps you relax and recover from stress. Having a healthy vagal tone is key to your overall health and well-being.
Alternate Nostril Breathing and Vagus Nerve Stimulation
Some research suggests that alternate nostril breathing might stimulate the vagus nerve. Breathing techniques can influence the nervous system by stimulating specific receptors in your nasal passages. Regularly doing alternate nostril breathing may increase vagal tone.
Studies suggest a link between pranayama (yogic breathing exercises) and the parasympathetic nervous system, which is sometimes called the “rest and digest” system, and is crucial for deep relaxation. This may trigger relaxation responses and lead to a healthy heart rate.
More research is needed to fully understand the relationship between alternate nostril breathing and the vagus nerve, and studies, such as Ghiya (2017), provide systematic reviews of clinical trials.
Frequently Asked Questions
How to activate the vagus nerve through breathing
Specific breathing techniques, especially slow, deep diaphragmatic breathing, can stimulate the vagus nerve. Lengthening the exhale compared to the inhale, such as in a 4-6 breathing pattern (inhale for 4 seconds, exhale for 6), is particularly effective. This type of breathing activates the parasympathetic nervous system, which is largely mediated by the vagus nerve, promoting relaxation and reducing stress.
How does deep breathing through the nose affect your vagus nerve?
Deep nasal breathing enhances vagal tone by stimulating receptors in the nasal passages. This triggers the release of nitric oxide, a vasodilator that improves blood flow and nerve function. In addition, nasal breathing filters and humidifies the air, optimizing oxygen uptake and further supporting the parasympathetic response mediated by the vagus nerve.
Who should not do alternate nostril breathing
While generally safe, like other breathing practices such as Anulom Vilom, alternate nostril breathing might not be suitable for everyone. Individuals with significant nasal congestion, respiratory infections, or severe anxiety should exercise caution or consult a healthcare professional before practicing it. Also, those with uncontrolled high blood pressure should monitor themselves carefully, as any breathing exercise can potentially affect blood pressure levels.
What does alternate nostril breathing do to the brain
Alternate nostril breathing is believed to balance the activity of the left and right hemispheres of the brain. By alternating airflow through each nostril, this technique helps to calm the nervous system, reduce mental chatter, and improve focus. This balancing effect can lead to enhanced cognitive function, reduced stress, and a greater sense of overall well-being.
Summary
Alternate nostril breathing may calm your nervous system by gently stimulating your vagus nerve. To see a real difference, you’ll want to practice it regularly.
It’s worth exploring this technique to see if it improves your overall well-being. But, as with any new exercise, it’s always a good idea to check with your doctor or other healthcare professional before you start.