Breathing Exercises
What is the Vagus Nerve?
Fun fact: It is because of your vagus nerve that you have gut feelings!
Vagus nerves carry signals between your brain, heart, and digestive system. They are very important to your parasympathetic nervous system. Vagus nerve damage can lead to gastroparesis (disease when stomach muscles do not move food well, causing nausea, vomiting, and belly pain). Vagus nerve breathing exercises can help keep this nerve in good condition.
There is a connection between mind and body, therefore we see mental health conditions can manifest physically. One of the longest cranial nerves called the vagus nerve plays a great role in regulating the parasympathetic nervous system.
If a person is agitated or anxious, and their sympathetic nervous system is activated, stimulation of the vagus nerve is truly helpful. Vagus nerve exercises can also help combat the “freeze” state, which is linked to dorsal vagal shutdown, which is a situation when a body shuts down in response to extreme stress.
Here are a couple of some exercises to improve the vagal tone, activate the parasympathetic nervous system, and help you feel calm and relaxed.
Deep Belly Breathing
(A.K.A. Diaphragmatic Breath and Full Yogic Breath)
Place one hand on your upper chest and the other on your belly, just below your rib cage. Inhale slowly through your nose, allowing your belly to rise as your diaphragm contracts and your lungs and alveoli fill with air, allowing the increased amount of oxygen into the lungs and blood. At the same time, your breath rate slows down and activates the parasympathetic nervous system.
Exhale slowly through your nose or mouth, feeling your belly fall as your diaphragm relaxes and your lungs empty. This process activates the endocrine glands to regulate all bodily functions through the release of hormones, reducing the production of stress hormones and brings homeostasis.
Benefits of Deep Belly Breathing
Lower blood pressure
Reduction of stress
Lower blood pressure
Activation of the parasympathetic nervous system
Promotion of a state of relaxation
Less anxiety and pain
Manage symptoms of gastrointestinal conditions by massaging internal organs and reducing abdominal discomfort.
Activation of the parasympathetic nervous system
Promotion of a state of relaxation
Less anxiety and pain
Manage symptoms of gastrointestinal conditions by massaging internal organs and reducing abdominal discomfort.
Duration of practice
Start with short sessions of 5 to 10 minutes several times a day. Gradually increase the duration as you become more comfortable with the technique.
Practice while sitting, standing, or lying down
Avoid practicing this breathing technique while driving because it can make you drowsy.
Effects of Deep Belly Breathing on your Doshas
Effect on Vata Dosha
Vata individuals tend to have a smaller ribcage and a sensitive nervous system, often accompanied by anxiety and nervousness. The expansion of the rib cage during full yogic breath can bring relief by toning and strengthening the diaphragm.
Increased Vata can lead to anxiety and a tendency to breath shallow and fast which often results in poor oxygenation of blood.
The activation of the parasympathetic system due to a slower breath pattern can reduce anxiety and increase oxygenation of the blood in a vata individual.
The increased oxygenation of the blood can improve blood circulation and bring warmth to cold hands and feet.
Effect on Pitta Dosha
Vitiated pitta is associated with excess heat, inflammation, and blood disorders.
Increased oxygenation of the blood can improve the quality of blood, reduce blood pressure, and inflammation.
Improves their controlling behavior, creating more self awareness, tolerance
Effects on Kapha Dosha
Vitiated kapha tends to create blockage physically and emotionally in the form of congestion, accumulation of mucus, poor circulation, brain fog, and lethargy.
Increased oxygenation improves circulation and reduces stagnation.
Tips
Take a break and breathe normally If you feel lightheaded or dizzy.
Consult a healthcare provider before starting any new breathing exercises if you have a lung condition.
Avoid doing this exercise during menstruation, acute illness, after recent surgery, or active hernia.
Anuloma Viloma Pranayama
(A.K.A. Alternate Nostril Breathing and Nadi Shodhana
Sanskrit word anu, meaning with; vi meaning against or contrary to; and loma, meaning hair, make up the word anuloma. So, Anuloma refers to “with the hair” and viloma refers to “against the course.”
Pranayama comes from two Sanskrit words: prana, which stands for “life force energy,” and yama stands for control. So, Pranayama means breath control exercises.
The human body is divided into 2 equal halves. The left and right side of the brain and its logical and creative sides are balanced through anuloma viloma pranayama. Our left lung is slightly smaller and has a notch to make room for the heart. The left half of the body has female cooling energy, associated with the moon. The right half has the male warming energy, associated with the sun. The area behind the spine is the sushumna nadi, the main central channel. There is ida carrying the feminine cooling energy on the left side of sushumna while the pingla, the masculine hot energy on the right of sushumna. The starting point of all three nadis is the base of the spine and rises up to the crown of the head.
When we breathe, we tend to inhale through our dominant nostril, a normal behavior. The dominant nostril switches throughout the day. On average, our breathing pattern or nasal cycle switches about every 2 hours. This cycle can be more pronounced in individuals with nasal allergies, septal deviation, or chronic sinusitis, leading to symptomatic nasal obstruction.
Directions
Rest your index finger and middle finger of the right hand between the eyebrows while your thumb closes the right nostril.
Inhale slowly and deeply through the open left nostril.
Release the thumb from your right nostril and with your ring finger close off the left nostril, allowing exhalation from the right nostril.
Finish this breathing cycle by inhaling through the right nostril and exhaling through the left nostril.
Continue this pattern for 5-7 cycles, and then relax for two to three minutes. Reverse the pattern and start practicing with an inhalation through the right nostril, and an exhalation through the left.
Benefits
This breathing exercise can help individuals manage stress and anxiety by activating the parasympathetic nervous system, which promotes relaxation. It strengthens the respiratory system by exercising the lungs. This is particularly beneficial for individuals with COPD and helps those with migraine get relief from headaches.
Effect on Vata
During inhalation and exhalation, the muscles of the lungs strengthen, while the muscles of the neck, face and sensory organs relax. As a result, the brain and nerves relax. At the time of kumbhaka (retention of breath) the mind is away from thoughts and this brings tranquility. This process reduces stress, depression, bipolar, anxiety, insomnia, and migraine caused by vata aggravation.
Effect on Pitta
Breathing in a pattern through both nostrils normalises the heart rate, which balances systolic and diastolic blood pressure. Increased oxygenation activates the digestive fire (agni) and improves the digestive and metabolic functions. Weak pitta gets strengthened and excessive pitta gets balanced by this exercise.
Effect on Kapha
Breathing in this pattern helps to cleanse the respiratory passages up to the lungs. It can provide relief from nasal congestion, cough etc. Long exhalations will help to bring all toxins out from the lungs. With this exercise, individuals with excessive nasal mucus can get relief.
Contraindications for Anulom Viloma
There are no known contraindications of Anulom Vilom Pranayama.
**Extra info on Doshas
Ayurveda states that three doshas, vata, pitta, and kapha, are responsible for a person’s well-being. Most individuals have a dosha that stands out more than the others. Vata consists mostly of air and space. It is generally described as cool, light, flowing, and dry. Fall represents vata because of its cool and crisp days. Strengths of vata individuals are the ability to learn quickly, being highly creative, being a multitasker, and also being naturally slim, along with being kind-hearted and forgiving. However, vata individuals can be forgetful, anxious, have an unstable mood, getting emotionally overwhelmed easily, and being highly sensitive to cold. Vata-dominant individuals should follow a daily routine, meditate, and stay warm.
Pitta is based on fire and water. It is described as hot, sharp, and oily. Summer represents pitta because of its sunny and hot days. Strengths of pitta individuals are intelligence, learning quickly, good blood circulation, and having healthy skin and hair. Weaknesses of pitta individuals are impatience, being sensitive to high temperatures, and being prone to conflict, acne, and inflammation. Pitta-dominant individuals should focus on a balance in life, and avoid extreme heat (i.e., weather and spicy food).
Kapha is based on earth and water. It is described as stable, heavy, slow, and soft. Spring represents kapha because it is the time when ecosystems are starting to exit hibernation. Kapha individuals are empathetic, caring, trusting, patient, calm, wise, happy, and romantic. They also have a healthy immune system along with strong muscles and joints. Kapha individuals are also prone to weight gain, have slow metabolism, are sluggish, oversleep, have mucus buildup, and need regular motivation and encouragement. Kapha-dominant individuals should focus on regular exercise, healthy diet, and follow a regular sleep routine.
Disclaimer: The sole purpose of this blog is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease. If you want to use any of your health concerns, seek a qualified practitioner. It is always suggested to check with your doctor before taking any herbs. All ayurvedic treatments are customized with detailed consultation and based on individual