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Alternate Nostril Breathing

A calming breathing exercise.
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Table of Contents

How Does This Ayurvedic Home Remedy Improve Wellness?

CLINICAL AYURVEDIC REVIEW

Alternate nostril breathing is a calming practice with similar benefits to belly breathing.Read more about belly breathing.

Breathing exercises can help restore energy and vitality (prana). They clear the respiratory tract, oxygenate the blood, strengthen metabolism, invigorate circulation, and cleanse the lymphatic system. Gentle breathing techniques relax the mind. There are many types of breathing exercises. Some breathing techniques are gentle with few negative side effects, such as belly breathing. Others, such as breath retention, have potential to harm.

Read About Breathing Exercises


How to do Alternate Nostril Breathing (Anulom Vilom Pranayama)

Level: Gentle. This technique is generally considered safe but may not offer material benefits beyond those of belly breathing. Those with respiratory conditions may find this difficult and should avoid.
  • Close your eyes. Focus your attention on your breathing.
  • Close the right nostril with the right thumb. Simply press the thumb against your nostril to block it.
  • Inhale slowly through the left nostril. Fill your lungs with air. First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.
  • Remove your thumb from your right nostril. Keep your right hand by your nose and your lungs full of air.
  • Use your ring and middle finger to close your left nostril. Most people find it easier to continue using the same hand to block either nostril, but you're welcome to switch hands depending on which nostril you're blocking. You can also switch if your arm gets tired.
  • Exhale slowly and completely with the right nostril. Feel the collar bones dropping, chest deflating, and abdomen shrinking as the lungs collapse. When you've finished exhaling, keep your left nostril closed.
  • Inhale through the right nostril. Fill your lungs.
  • Close the right nostril and open the left.
  • Breathe out slowly through the left nostril. This process is one round of Anulom Vilom Pranayam.
  • Continue for 15 minutes. You may take a minute's rest after every five minutes of exercise.


Metabolic Nature of Alternate nostril breathing

See a complete list of all biocharacteristics.

METABOLIC NATURE

Metabolic Nature

Ayurveda assesses metabolic imbalances through 20 main biocharacteristics (gunas). Aggravating them weakens your body and causes imbalance. By knowing which biocharacteristics are habitually imbalanced in your body, you will be able to identify and correct metabolic imbalances before you get sick. Every biocharacteristic has an opposite which balances it (i.e. hot balances cold). You restore balance by favoring diet and lifestyle choices that increase the opposite biocharacteristic.

Find Out More

CLEAR

ABOUT CLEAR BIOCHARACTERISTIC

Clear refers to anything that cleanses or flushes out wastes, or that digests ama.

LEARN MORE ABOUT CLEAR

LIQUEFIED

ABOUT LIQUEFIED BIOCHARACTERISTIC

Substances that thin fluids (lower viscosity of blood plasma). These may include blood thinners or mucolytic herbs.

LEARN MORE ABOUT LIQUEFIED

DOSHAS

The Three Doshas / Body Types

Ayurveda is a metabolic theory of medicine that explains individual health, tendencies, and disease patterns through the concept of doshas, which can be understood as your metabolic patterns and tendencies.

Each dosha reflects a distinct metabolic nature and describes strengths & weaknesses in bodily function, and how these affect energy levels, digestion, susceptibility to disease, and many other tendencies.

Your metabolic nature not only affects your physical characteristics, but also influences your mental thought patterns, confidence, and enthusiasm.

Ayurveda balances these metabolic strengths & weaknesses to support your body's vitality and prevent recurrent disease cycles. This support is a critical aid, especially in chronic or incurable disease conditions.

The 3 metabolic body types (doshas), are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).

Through dosha, Ayurveda empowers people to identify metabolic imbalances early, break repetitive patterns of disease, and cultivate habits that support long-term vitality and well-being.

Ultimately, these metabolic patterns also provide a framework for understanding yourself, including body, mind, and spiritual tendencies.

Find Out More

PACIFIES
Kapha pacifying Pitta pacifying Vata pacifying

GREEK MEDICINE / TEMPERAMENTS

The Four Temperaments / Humors

Ayurveda & Greek Medicine were the dominant form of medicine along the Silk Road from England to China and South Asia. They work by assessing your metabolic type, patterns, and nature. Greek medicine recognizes 4 metabolic temperaments, Melancholic, Choleric, Sanguine, and Phlegmatic.

Find Out More

PACIFIES
CHOLERIC

ABOUT CHOLERIC BIOCHARACTERISTIC

Has a hot and dry metabolic nature. Enthusiastic, vibrant and bright. In excess burns up fluids and ojas, irritable. Corresponds to high bilirubin in the blood that irritates and heats up the body and liver.

LEARN MORE ABOUT CHOLERIC

PHLEGMATIC

ABOUT PHLEGMATIC BIOCHARACTERISTIC

Wet & cold. When out of balance becomes congested, stagnant, and overweight. Loving, trusting, and patient.

LEARN MORE ABOUT PHLEGMATIC

SANGUINE

ABOUT SANGUINE BIOCHARACTERISTIC

Hot & moist. Full-blooded, vigorous. Vivacious, social, and epicurean. Bullish.

LEARN MORE ABOUT SANGUINE

AGGRAVATES
MELANCHOLIC

ABOUT MELANCHOLIC BIOCHARACTERISTIC

Cold and dry with a slow, variable or erratic metabolism. Colicky, tense. Withdrawn, pensive, anxious, and hesitant. Analytical, intelligent, detail oriented and creative. Prone to ojas depletion, dehydration, an overactive nervous system, and depression.

LEARN MORE ABOUT MELANCHOLIC

Other

Affinity:
Heart Circulation Blood, Respiratory Health

Medicinal Benefits, Uses & Herbal Actions of Alternate nostril breathing
Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary. The list of herbal-actions below has not be approved by the FDA and should not be used to treat a medical condition.

(see all)
Mind, Stress & Sleep:
Anxiolytic

ANXIOLYTIC

Herbs that help people suffering from anxiety or panic. They promote a state of calm and often improve sleep. Most anxiolytic herbs are also nervines.

SEE ALL 'ANXIOLYTIC' FOODS / HERBS

,
Nervine

NERVINE

Balances the nervous system. They can help with stress, memory, early alzheimer's, and even chronic pain. Often they are aromatic in nature.

SEE ALL 'NERVINE' FOODS / HERBS

Energy Vitality:
Adrenal Tonic

ADRENAL-TONIC

Strengthens, supports, or increases output of adrenals.

SEE ALL 'ADRENAL-TONIC' FOODS / HERBS

Immune System:
Adaptogen

ADAPTOGEN

Herbs that promote stabilization of physiological processes and homeostasis. Adaptogens increase the body's ability to resist the damaging effects of stress and promote or restore normal physiological functioning.

SEE ALL 'ADAPTOGEN' FOODS / HERBS

Strength, Muscle Health:
Muscle Relaxant

MUSCLE-RELAXANT

Herbs that relax muscles. Helpful for chronic pain or tension as well as healing from physical trauma.

SEE ALL 'MUSCLE-RELAXANT' FOODS / HERBS

,
Antispasmodic

ANTISPASMODIC

Herbs that reduce or inhibit muscle spasms or cramping, such as in asthma, menstruation, heart palpitations, migraine, or IBS.

SEE ALL 'ANTISPASMODIC' FOODS / HERBS

Foods with a Similar Nature to Alternate nostril breathing

  • Nutmeg

    Nutmeg has these Actions in Common

    Anxiolytic, Adrenal-tonic, Muscle-relaxant, Antispasmodic, Nervine

    LEARN MORE

  • Chocolate (Cacao)

    Chocolate (Cacao) has these Actions in Common

    Nervine, Anxiolytic, Muscle-relaxant, Antispasmodic

    LEARN MORE

  • Lavender

    Lavender has these Actions in Common

    Anxiolytic, Muscle-relaxant, Antispasmodic, Nervine

    LEARN MORE

  • Oats / Oatmeal

    Oats / Oatmeal has these Actions in Common

    Adaptogen, Anxiolytic, Nervine

    LEARN MORE

  • Chamomile

    Chamomile has these Actions in Common

    Anxiolytic, Nervine, Antispasmodic

    LEARN MORE

  • Poppy Seed

    Poppy Seed has these Actions in Common

    Antispasmodic, Anxiolytic, Muscle-relaxant

    LEARN MORE

  • Thyme (fresh)

    Thyme (fresh) has these Actions in Common

    Nervine, Adaptogen, Antispasmodic

    LEARN MORE

  • Beets

    Beets has these Actions in Common

    Antispasmodic, Anxiolytic, Muscle-relaxant

    LEARN MORE

  • Mint

    Mint has these Actions in Common

    Anxiolytic, Nervine, Antispasmodic

    LEARN MORE

  • Cloves

    Cloves has these Actions in Common

    Antispasmodic, Anxiolytic, Nervine

    LEARN MORE

  • Basil

    Basil has these Actions in Common

    Anxiolytic, Nervine, Antispasmodic

    LEARN MORE

Herbs & Supplements with a Similar Nature to Alternate nostril breathing

  • Belly breathing

    Belly breathing has these Actions in Common

    Adaptogen, Adrenal-tonic, Antispasmodic, Anxiolytic, Muscle-relaxant, Nervine

    LEARN MORE

  • Breathing Exercises

    Breathing Exercises has these Actions in Common

    Anxiolytic, Muscle-relaxant, Nervine, Adaptogen, Adrenal-tonic, Antispasmodic

    LEARN MORE

  • Breath of Fire / Shining Skull (Kapalbhati Pranayama)

    Breath of Fire / Shining Skull (Kapalbhati Pranayama) has these Actions in Common

    Anxiolytic, Muscle-relaxant, Nervine, Adaptogen, Adrenal-tonic, Antispasmodic

    LEARN MORE

  • Bellows Breath (Bhastrika Pranayama)

    Bellows Breath (Bhastrika Pranayama) has these Actions in Common

    Nervine, Adaptogen, Adrenal-tonic, Antispasmodic, Anxiolytic, Muscle-relaxant

    LEARN MORE

  • Eleuthero Ginseng

    Eleuthero Ginseng has these Actions in Common

    Muscle-relaxant, Nervine, Adaptogen, Adrenal-tonic, Antispasmodic, Anxiolytic

    LEARN MORE

  • Ashwagandha

    Ashwagandha has these Actions in Common

    Nervine, Adaptogen, Adrenal-tonic, Antispasmodic, Anxiolytic, Muscle-relaxant

    LEARN MORE

  • Holy Basil Leaf (Tulsi)

    Holy Basil Leaf (Tulsi) has these Actions in Common

    Anxiolytic, Muscle-relaxant, Nervine, Adaptogen, Adrenal-tonic, Antispasmodic

    LEARN MORE

  • Bee Breath (Bhramari Pranayama)

    Bee Breath (Bhramari Pranayama) has these Actions in Common

    Adaptogen, Adrenal-tonic, Anxiolytic, Muscle-relaxant, Nervine

    LEARN MORE

  • Self Massage

    Self Massage has these Actions in Common

    Adaptogen, Adrenal-tonic, Anxiolytic, Muscle-relaxant, Nervine

    LEARN MORE

  • Oats, Fresh Milky Seed

    Oats, Fresh Milky Seed has these Actions in Common

    Nervine, Adaptogen, Antispasmodic, Anxiolytic, Muscle-relaxant

    LEARN MORE


Joyful Belly is a recognized college of biocharacteristics medicine.

TRADITIONALLY INDICATED FOR
THESE SYMPTOMS

Alternate nostril breathing may be beneficial for these symptoms. The suitability of any herb supplement for a condition is highly dependent on the individual. Please see your doctor before using this herb supplement to treat a medical condition.

CONTRAINDICATED FOR
THESE SYMPTOMS

Alternate nostril breathing may be harmful or contraindicated for these symptoms. Note this is not a complete list of all possible contraindications. Please see your doctor before using this herb supplement to treat a medical condition.

Herb Drug Interaction Risk

Here are some potential herb drug interactions with Alternate nostril breathing. Please see your health care provider for more information.

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