Breathing & the Nervous System.
As a Yoga teacher, it’s no surprise that awareness and knowledge of the breath is my Jam.. Often we speak to a class about becoming aware of the breath to allow you an access point into the present moment. We speak about it constantly. Probably once every 45 seconds during a class, let’s be honest. The breath however, specifically controlled breathing and nasal breathing, has so many deeper benefits than just mindfulness.
The practice of controlled breathing for example Yogic breathing or Pranayama, often used in conjunction with Yoga asana or meditation has long been known for its perceived health-enhancing effects. The claimed benefits and potential to assist in many health/medical conditions have since gained a lot of interest in the medical and scientific world and is currently being studied extensively.
Therapeutically, Yoga is often used to alleviate some of the effects of chronic stress and this is one major reason why the breath is central to the practice. In periods of stress the sympathetic nervous system is aroused. This can be incredibly useful, say, if we’re being chased or in an acute life-threatening situation. In fact, it’s known as the ‘fight or flight’ system. When it’s not really helpful, is in times of chronic long-term, low grade stress that so many of us experience in this fast paced modern living. There’s always a deadline, a phone call to answer, someone to please, a job to do, an app to scroll, a social event to attend, a workout to do, a goal to smash, a really stupid Apple Watch circle to close (am I right?). It’s a constant cycle of monkey mind thoughts and distractions on a loop.
Controlled breathing triggers the parasympathetic nervous system - linked to the stimulation of the Vagus nerve and increased vagal tone. The Vagus nerve is responsible for mediating the nervous system response and lowering the heart rate. The parasympathetic nervous system is often known as the ‘rest and digest’ system and is responsible for bodily functions when the body is at rest including digestion, defecation, salivation (incredibly important for digestion) and sexual arousal (and who doesn’t want that).
The research shows that slow breathing exercises enhance parasympathetic tone, decreases sympathetic nervous activity, improves cardiovascular and respiratory function, decreases the effects of stress, and improves both physical and mental health.
One great and simple breathing exercise to balance out the nervous system is known as ‘alternate nostril breathing’ or Nadi Shodhana in Yogic terms.
You can start with this practice for a short period and slowly increase in length of time as it becomes more comfortable and natural. You will be more likely to continue by starting with a short practice that you can easily manage such as a few breath cycles or minutes.
To practice alternate nostril breathing:
Sit in a comfortable position with your legs crossed.
Place your left hand on your left knee.
Lift your right hand up toward your nose.
Exhale completely and then use your right thumb to close your right nostril.
Inhale through your left nostril and then close the left nostril with your ring finger.
Open the right nostril and exhale through this side.
Inhale back through the right nostril and then close this nostril with your thumb.
Open the left nostril and exhale through the left side.
This is one cycle.
Continue for as long as you feel comfortable. This could be just a few cycles, or 5-10 minutes, possibly longer. Once you become comfortable with the practice you might start to hold the breath for the count of two at the top of each breath. Always complete the practice by finishing with an exhale on the left side.