By: Virginia Iversen, M.Ed
Anxiety and depression are so prevalent in our society today
that these uncomfortable physiological states can be considered a pandemic. Our
very way of life leads many of us to feel exhausted, stressed out and unable to
unwind. Along with the frequency of states of anxiety and depression, many
people suffer from insomnia and, in turn, a compromised immune system. Over
time, not being able to unwind, relax and let go into a state of being, instead
of perpetual doing, can lead to a multitude of physical and mental health
issues.
Many people rely on mood moderating substances in order to help
them relax. Unfortunately, many of these substances have side effects and can
be quite addictive. Some mood altering substances can also be deadly in the
long run. Take alcohol, for example. In the short run, alcohol relieves anxiety
and helps you to relax. However, over time, the body grows accustom to alcohol
and even dependent on it. When this happens, the individual who is dependent on
the daily consumption of alcohol runs the risk of a number of serious physical
complications including psychological dependency, cirrhosis of the liver and
heart disease.
If you are addicted to drugs, alcohol, food, or any kind of
prescription medication, practicing Yoga postures and breathing exercises
several times a week or more, will help to loosen the bonds of addiction by
offering you other ways of relieving pain, anxiety and depression. In fact,
there a number of recently published studies that clinically document Yoga’s
efficacy at relieving panic attacks and bouts of anxiety. Yoga is also highly
effective for relieving sciatica, lower back pain and joint and muscle
stiffness.
To truly enjoy all of the benefits that Yoga has to offer, it is
important to practice the physical postures of Yoga in conjunction with
breathing exercises and periods of meditation. There are also a number of other
practices advocated by the Yogic scriptures, which help to restore balance and
harmony to the body and mind. Some of these complementary practices include
chanting sacred mantras and texts, contemplative exercises and the study of
one’s own thinking patterns or samskaras.
Yogic breathing exercises and pranayama are very effective at
relieving stress and anxiety, while boosting a Yoga practitioner’s energy level
and sense of optimism. Nadi Shodhana Pranayama is one of the primary Yogic
breathing exercises. This pranayama alternates inhaling and exhaling through
the right and left nostrils. Hence, it is also known as Alternate Nostril
Breathing. When the inhale and exhale alternate between each nostril, the flow
of life force energy or prana is balanced throughout the body.
* Nadi Shodhana Pranayama or Alternate Nostril Breathing
To practice Nadi Shodhana Pranayama, come to a comfortable
sitting position on your Yoga mat. If your hips are tight today, you may wish
to place a folded blanket underneath you for added support and comfort. Take a
few deep breaths before beginning your pranayama practice. When you are ready
to begin your practice of Nadi Shodhana Pranayama, place your right thumb on
the outside of your right nostril, the first two fingers of your right hand on
the space between your eye brows and the little finger of your right hand on
the outside of your left nostril.
Gently close your left nostril with the little finger of your
right hand. Inhale fresh oxygen in a smooth and fluid fashion through your
right nostril. When your lungs are fully expanded, pause for several
seconds and close your right nostril with your right thumb. As you close your
right nostril, gently apply pressure to the space between your eyebrows with
the first two fingers of your right hand. When you are ready to exhale, release
the hold on your left nostril and exhale fluidly through your left nostril
only.
When you have completed your exhale, pause for several seconds,
and then inhale steadily and fully through your left nostril only. Retain your
breath for several seconds, and then pinch off your left nostril with the
little finger of your right hand as you simultaneously release the hold on your
right nostril. Exhale fully and completely through your right nostril only.
This is one round of Nadi Shodhana Pranayama. Complete three to ten rounds of
Nadi Shodhana Pranayama at your own pace.
This
breathing exercise is both calming and energizing. It is a very soothing way of
quieting the vrittis of the mind. If you are feeling anxious, exhausted or
overwhelmed, practicing Alternate Nostril Breathing is a great way to
independently ground yourself and calm you mind without the use of mood
altering substances. This Yogic breathing exercise is frequently practiced at
the beginning of a Yoga class or just prior to Shavasana or meditation.
Virginia Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty years. She lives in Woodstock, New York, where she works as a writer and an academic support specialist. She is currently accepting Yoga and health-related writing orders and may be contacted at: enchantress108@gmail.com.
© Copyright – Virginia Iversen / Aura Wellness Center – Publications Division
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