CAN THIS ANCIENT SLEEPING TECHNIQUE THAT USES BREATHING CUES HELP YOU STAY PHYSICALLY AND MENTALLY FIT?

Research indicates that alternate nostril breathing can mitigate stress by activating the parasympathetic nervous system, according to Dr Dimple Jangda - Celebrity Ayurveda coach, Gut Health expert and bestselling author. (Source: Freepik)

Can an ancient sleep technique help keep your physical and mental health in excellent condition? 

The solution, apparently, lies in the teachings of swara yoga. Content creator Adithya Nataraj mentions in his recent post, “It has helped me, my family, my students, my friends and countless other people who know of it.” 

According to him, before you go to sleep, “pay attention to the airflow in your nostrils”. You might notice that one nostril feels more open than the other. If your right nostril feels more open, you can sleep on whichever side you prefer. But, if your left nostril feels more open, it's recommended to sleep on your left side. 

He adds that in the morning, when you wake up, turn to your right side before getting out of bed. According to swara yoga, following these steps can have positive effects on your physical and mental health.

Caution is advised, Dr Dimple Jangda asserts, as with any breathing technique or yoga practice, especially for those with medical conditions or sleep disorders. (Source: Freepik)

The principles behind this ancient sleep technique from Swara Yoga

Dr Dimple Jangda - Celebrity Ayurveda coach, Gut Health expert and bestselling author of - "Heal you Mind, Body and Emotions", told indianexpress.com, “Swara yoga is an ancient yogic practice, which is based on the concept of breath control through alternate nostril breathing. This helps improve the balance between ida and pingala, thus bringing the body’s flow of prana into harmony. It contributes to the holistic wellness of the body, mind and energy.”

The ida and pingala represent two distinct energy pathways, known as nadis, she says, that pass through the spinal column and represent different qualities. Ida nadi aligns with the body's left side and embodies traits of tranquility, relaxation, and openness. It’s also linked with lunar energy or the moon, and it’s activated when we engage in calm restful activities like sleep and meditation. Pingala nadi corresponds to the body's right side and embodies qualities of alertness, vigor, and dynamism. Associated with solar energy, this energy improves during active pursuits and physical exertion.

“In swara yoga, the aim is to harmonise the flow of energy between these two channels, thus allowing a state of holistic well-being and equilibrium. There are techniques to improve sleep - by closing the right nostril (solar energy), and instead breathing in and out through the left nostril (lunar energy). This helps activate the soothing calming properties of lunar energy and thus helps with slowing down and relaxing the body, and inducing sleep,” she adds. 

Scientific evidence or research supporting the efficacy of this technique

Jangda admits that even though swara yoga has been practiced  for several years, there is limited published research on this subject. “However, there is research that demonstrates the benefits of alternate nostril breathing,” she states.

Research indicates that alternate nostril breathing can mitigate stress by activating the parasympathetic nervous system, improving relaxation and reducing the body's stress response. 

She affirms, “There are also some studies that alternate nostril breathing can reduce symptoms of anxiety, creating a sense of tranquility and well-being. It can also help enhance cognitive functions such as attention, concentration, coordination, and memory power.

“Some studies have also shown that alternate nostril breathing can help regulate blood pressure and support cardiovascular health by inducing relaxation and reducing activity in the sympathetic nervous system. It can improve respiratory function by augmenting lung capacity, optimising oxygen exchange, and facilitating more efficient breathing patterns.”

Potential risks or drawbacks associated with practicing this technique

Caution is advised, she asserts, as with any breathing technique or yoga practice, especially for those with medical conditions or sleep disorders. 

“Risks may include hyperventilation, discomfort, sleep pattern disruption, and potential interactions with medications or existing conditions.”

Alignment between nasal airflow and sleep positions in swara yoga

According to Jangda, the alignment between nasal airflow and sleep positions in swara yoga partly coincides with modern sleep physiology and circadian rhythms. 

“The practice aims to balance energy channels associated with the left and right nostrils to promote overall well-being, including sleep quality. While some parallels exist between swara yoga and modern science, it's important to approach this subject with an open mind,” she suggests.

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2024-04-29T13:12:57Z dg43tfdfdgfd