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Can Pranayama Change Your Vagal Tone?

9/19/2022

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Don't you love when researchers study something that you already know is true? Ok, maybe you sensed a bit more than a little sarcasm from me. I get it. There is so much value to research confirming gentle and safe interventions like Yoga especially in healthcare which is big business.

I wish as a culture we weren't always so hungry for proof outside of ourselves, and opted to put more stock in validating things inside ourselves. Direct personal experience is valid! But I'll admit, I like to I fully indulge my sweet, inner nerd and gobble up a research paper too. Science backing up our practices can also feel nice. 

Luckily we can have both!

The Eastern Practice
Nadi Shodhana is done with Vishnu mudra. Vishnu is a Hindu God, the great sustainer. It makes sense that alternate nostril breathing takes on this mudra as it is associated with bringing forth balance and purification. 
Start with the mudra
Place the index and middle fingers on the third eye
Close the right nostril with the thumb
Begin to cycle breath in this pattern:
  • breath up the left nostril
  • close both nostrils and hold
  • release the right nostril and exhale
  • inhale up the right nostril
  • close both nostrils and hold
  • release the left nostril and exhale
  • Repeat several rounds or up to 5 minutes
The Western Research
What we know from scientific research of this breath in particular is that with regular practice it can improve our Vagal Tone. The Vagus nerve is the champion of the parasympathetic nervous system. When we have healthy vagal tone we are able to reset after stimulus more quickly, coming back to neutral with more ease.  

I speak more on this in the podcast embedded below. 

In this episode of Personal Practice we explore Alternate Nostril Breathin and discuss its affect on parasympathetic tone, also known as vagal tone. This pranayama practice's benefits are well researched and documented. After the practice spend a few moments to soak in the serene sweetness of balance and calm.
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I hope you enjoy this Personal Practice. Please let me know more about your own personal practices by shooting me a message Instagram or leaving a comment on my blog.

XO,
​Julia
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    Body. Mind. Spirit.

    Author

    Hi there! You found me. My name is Julia Marie Lopez. For 20 years I have studied meditation and mindful movement as my primary tools for healing. For the past 10 years I have worked as a wellness business owner, the Founder of Practice Everywhere, and now I am embarking on a new adventure to expand how we define our Personal and Public Practices.

    My favorite experience is the feeling I receive when someone else feels supported by something I've created. 

    So this site is more than a lifestyle or healthy living blog, My approach to writing it is to offer my perspective and input that inspires happier, and healthier living on your own terms - because that's what I want too! We get to define our own parameters for what a happy and healthy live means to us.

    XO,
    Julia

    ​Since I offer you my experience and perspective, share my writing about life, love and wellness, and offer a bit of unsolicited advice, I think you should also know that I do include affiliate links and promotions in some of blogs. If you make an action (such as sign ups, memberships, or purchases) I might earn a commission. I promise to use this income to support my love of coffee, dogs, yoga, and my family (in no particular order).💜 

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Photo used under Creative Commons from Cea.
  • Home
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    • Thurs 6 PM @ Yoga Vida ATX
    • Live Online!
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  • Personal Practice : Podcast