4 Parasympathetic Pranayama techniques for SLEEP, STRESS and RELAXATION.

Pranayama is Therapy.

Did you know that, right? 

If not, let me help you to understand and guide through few helpful techniques.

But firsts...

1. Sympathetic Mode - This is often characterised by fear and the fight-or-flight response.

2. Parasympathetic Mode - This mode is associated with rest, rejuvenation, and restoration.

In today’s fast-paced world, the body-mind frequently remains in Sympathetic fight-or-flight mode, driven by constant stress and anxiety and the lack of knowledge how to manage it.

This prolonged state can lead to significant imbalances, disrupting our natural equilibrium and resulting in various physical and mental health challenges: cancer, immune, mental and eating disorders.

Practices such as Yoga and Pranayama provide powerful and integrative methods to restore harmony within the body and mind.

For instance,

1. Diaphragmatic breathing

Diaphragmatic breathing, also called belly breathing or abdominal breathing, is the simplest form of breathing to activate the parasympathetic nervous system. It involves breathing using the abdominal muscles to make full use of the respiratory system. Incredibly easy to do, and can be done anywhere at any time.

How to do it:

1. Get into a comfortable position, either sitting up or lying down.

2. Place one hand on your chest and the other on your stomach.

3. Take a deep breath in through your nose, feeling your stomach expand as the air enters your body.

4. Slowly exhale through your nose, feeling your stomach lower as the air leaves your body.

5. Repeat these steps as many times as desired.

2. Box breathing

Also known as square breathing, 4-4-4-4 breathing, or ‘sama vritti’ . Easy method of deep breathing that activates the parasympathetic nervous system.

This technique involves breathing at equal intervals. 

How to do it:

1. Get into a position you find comfortable, either sitting up or lying down.

2. Breathe in through your nose for a count of 4 seconds.

3. Hold your breath for another count of 4 seconds.

4. Exhale through your nose for a count of 4 seconds.

5. Hold your breath again for a count of 4 seconds.

6. Repeat this cycle as many times as desired.

3. Alternate nostril breathing

 it is a Pranayama technique as ‘nadi shodhana’ or ‘anulom vilom’ or as we call it "breath work exercise" that involves alternating inhales and exhales between the two nostrils of the nose.

Although popular as a method of improving breathing, it is widely used for stress relief due to its relaxing qualities. 

How to do it:

1. Find a quiet space and sit down in a comfortable position.

2. Take your right hand and place your right thumb on your right nostril.

3. Inhale through your left nostril.

4. Place your right ring finger on your left nostril, and lift your thumb from your right nostril.

5. Exhale through your right nostril.

6. Inhale through your right nostril.

7. Place your right thumb back on your right nostril and lift your ring finger from your left nostril.

8. Exhale through your left nostril.

9. Repeat this cycle as many times as desired.

4. Left Nostril Breathing or  Chandra Bhedana Pranayama 

Specifically activates the Parasympathetic Nervous System, promoting calmness and alleviating stress and anxiety.

Exhale and empty the lungs when you are ready to begin.

And of course you need to include Yoga practice, as a comprehensive and systematic science, unites body, mind, and spirit, empowering us to transcend mediocrity and reach our fullest potential.

Incorporating a 40-minute morning yoga practice is highly recommended to establish a balanced and mindful tone for the day ahead.