H.E.L.PFUL HINTS : Why we Breath through our nose??
Why we Breath through our nose??
During nose breathing all three lobes of the lungs are used to breathe rather than just the upper two. The lower lobes of the lungs have more parasympathetic, calming and repairing nerve receptors! The upper lobes have more sympathetic (fight or flight) stress receptors that are activated during mouth breathing exercise. The lower lobes of the lungs are also gravity fed, and thus have more blood. Therefore, they have the ability to perfuse more waste (CO2) out of the body. The reason we huff and puff during exercise is because we are not removing the CO2 as efficiently as we could be. Nose breathing maximizes this action.
Nose breathing and full rib cage activation acts as a pump to pull lymph fluid from the lower parts of the body up into the chest cavity and to the heart supporting healthy and active lymphatic flow. Nose breathing and full rib cage activation is critical for optimal flexibility and elasticity of the spine, head, neck and low back. Nose breathing exercise has been shown to increase the production of nitric oxide. Nitric oxide is an important cellular signaling molecule in the body which has a hand in many favorable physiological processes, including expanding blood vessels, increasing blood flow, and protecting the organs from damage. (useful tip for those ice baths!!)
Bottom Line: Exercise does not have to be painful. In fact, studies show that we burn fat better when we are not straining during exercise. Consider nose breathing during exercise and begin to enjoy your exercise routine, maybe for the first time ever!
How to Do Nadi Shodhan pranayama? - (Alternate Nostril Breathing Technique)
- Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on your face.
- Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).
- Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.
- Press your thumb down on the right nostril and breathe out gently through the left nostril.
- Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
- Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils.
- Complete 9 such rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.
Cautions to be Taken While Practicing Nadi Shodhan Pranayama (Alternate Nostril Breathing Technique)
- Do not force the breathing, and keep the flow gentle and natural. Do not breathe from the mouth or make any sound while breathing.
- Do not use the Ujjayi breath.
- Place the fingers very lightly on the forehead and nose. There is no need to apply any pressure.
- In case you feel dull and are yawning after practicing Nadi Shodhan pranayama, check the time you take to inhale and exhale. Your exhalation should be longer than inhalation.
7 Benefits of Nadi Shodhan Pranayama (Alternate Nostril Breathing Technique)
- Excellent breathing technique to calm and center the mind.
- Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhan pranayama helps to bring the mind back to the present moment.
- Works therapeutically for most circulatory and respiratory problems.
- Releases accumulated stress in the mind and body effectively and helps relax.
- Helps harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.
- Helps purify and balance the nadis - the subtle energy channels, thereby ensuring smooth flow of prana (life force) through the body.
- Maintains body temperature.
Want to learn more?
Join @joshcordoba and @clinthillstrength for The Breath + Performance Workshop 29th June 2018 at Body Coaching HQ - Cronulla
Blog References: https://www.artofliving.org/yoga/breathing-techniques/alternate-nostril-breathing-nadi-shodhan