Research from 2011 found that a six-week alternative nostril breathing program had a positive impact on physical and physiological fitness-based performance. It has also been shown to have a positive effect on mental health by reducing stress and anxiety. Promotes well-beingĪlternate nostril breathing may enhance overall health and well-being. According to a 2006 study, engaging in a slow yogic breath such as alternative nostril breathing may significantly decrease heart rate and average breathing rhythm.Īlternate nostril breathing may be a useful method to help you lower your heart rate in the moment, too.įurther research is needed to better understand the long-term effects on heart rates and breathing patterns. Lowering your heart rate can help to promote cardiovascular health.
Larger, more in-depth studies are needed to expand upon these findings. The swimmers in the study did alternate nostril breathing in addition to two other breathing practices for 30 minutes, five days a week for one month. Improved respiratory endurance may also improve athletic performance. A small 2017 study examined the effects of pranayama practice on the lung functions of competitive swimmers and found that it had a positive effect on respiratory endurance. Yogic breathing practices may improve lung function and respiratory endurance. Improves lung function and respiratory endurance The participants were taught the practice for 30 minutes three times per week by a certified yoga instructor. It was shown to significantly lower factors such as heart rate, respiratory rate, and blood pressure.Īfter 12 weeks of practice, the participants had improvement in heart rate, respiratory rate, and blood pressure. In the same study, alternate nostril breathing was the only type of breath work that was found to have a positive effect on cardiovascular function. These results were also shown in the group that practiced fast breathing techniques such as breath of fire.
A 2013 study found that people who practiced alternate nostril breathing lowered their perceived stress levels. One of the main benefits of alternate nostril breathing is that it may lower stress. Lowers stress and improves cardiovascular function You may also find that practicing alternate nostril breathing helps you to be more mindful of the present moment. You can use this breathing technique to help manage stresses in your daily life. These benefits, in turn, may help you to be more focused and aware. What are the benefits of alternate nostril breathing?
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