In Pranayama this technique is called Anulom Vilom.

What is this method used for?

BRAIN HEALTH: Creates balance and harmony in the left and right hemispheres of the brain

TOXINS: Helps to remove toxins from the body

NERVOUS SYSTEM: Rejuvenates the nervous system and reduces stress and anxiety

CARDIAC HEALTH: Increases autonomic modulation of the heart or Heart Rate Variability (HRV)

How to do the method:

1. Hold your right nostril shut with either your finger or your hand.
2. Inhale through your left nostril making sure you breathe deeply (belly rises)
3. Hold your left nostril shut
4. Open the right nostril and exhale
5. Inhale through the right nostril keeping your left nostril shut
6. Close the right nostril and exhale through the left nostril
7. Repeat this cycle for at least ten times or at least 5 mins or longer. The more you do the easier it becomes.

The Supporting Evidence-Based Research:

• Reduces blood pressure in cases of mild hypertension (Goyal et al., 2014).
• Increases vital capacity (ability to take deeper breaths) (Bal, 2010).
• Improves lung function:
  Comparable to the lung function of athletes (Prakash et al., 2007).
  Improves respiratory function (Kumar, 2013).
• Encourages rehabilitation from coronary artery disease (Yadav et al., 2009).
• Improves visual reaction time and information processing (Dhadse & Fadia, 2013).
• Improves symptoms of hypothyroidism (Swami et al., 2010).
• Improves auditory reaction time (Dhadse & Fadia, 2016).