mindful breathing for gut health
Alternate nostril breathing is a technique used to help with relaxation. It’s often used to help quiet the mind in preparation for a yoga or meditation class.
As a naturopath, I like recommending this method of mindful breathing to help patients manage stress, overwhelm, sleep difficulties and digestive complaints. It’s a simple tool to help prioritise relaxation daily, especially for those living busy fast-paced lives.
Our nervous system plays a big part in our overall health. If we are stressed or anxious it can interfere with our body’s ability to function optimally.
The autonomic nervous system controls our breathing, blood pressure, heart rate and digestion. It is made up of two parts, the sympathetic nervous system and the parasympathetic nervous system. Both play a different role in keeping us alive and healthy but can also contribute to chronic disease if not looked after correctly.
the sympathetic nervous system:
The sympathetic nervous system is also known as our fight or flight response. It kicks into gear when there is stress or a perceived threat. Hormones are pumped through the body to increase alertness, heart rate, breathing and energy.
This is essential to keep us alive in dangerous situations where a quick response is needed, however when we operate in this nervous system long term it can impact how the rest of our body operates. When the sympathetic nervous system is triggered, blood and oxygen are taken away from our major organs and sent to our muscles and brains. Digestion becomes less of a priority and the natural movement of the gut slows down or stops completely. This is helpful if we need to run quickly from a life treating situation but not so great if we are stressed day in and day out. It can quickly contribute to bloating, gas, reflux and constipation!
Our short term memory can also be impacted. In order to survive during stressful periods we don’t need to remember what we had for lunch or if it is our turn to take the rubbish out, we just need to remember how to survive!
If you are suffering from digestive discomfort, bloating, gas, constipation, diarrhea, insomnia, heart palpitations, high blood pressure, dry mouth, dry eyes, hormonal dysfunction, stress, anxiety or fatigue, this could be an indication you are stuck in fight or flight mode. Read on to learn more.
the parasympathetic nervous system:
The parasympathetic nervous system is also known as rest and digest mode. It’s when we feel safe or relaxed. Our body can go about its normal daily functions, including digestion. Saliva is produced, the gut moves naturally and our rectum relaxes so we can poop freely!
This is the nervous system we want to sit in the majority of the time however our busy modern-day lives can prevent this. We are put on high alert from long to-do lists, strict deadlines, overflowing inboxes, overcommitments and financial pressures. It creates chronic states of stress with very little time for relaxation or the inability to relax at all.
We need to retrain our bodies to come back to the parasympathetic nervous system as our default system. One way to do this is through mindful breathing techniques such as alternate nostril breathing.
benefits of alternate nostril breathing:
Alternate Nostril Breathing has may help with:
Easing a busy mind
Regulating the nervous system
Improving focus
Stimulating Relaxation
Inducing sleep
Reducing digestive discomfort
Lower blood pressure
Improving breathing
Reducing feelings of stress and anxiety
Improving mood
Increasing energy
how to do alternate nostril breathing:
Priorities alternate nostril breathing daily to feel the full benefits. Commit to practising for 1 minute daily and slowly increase by 10 seconds over a month to create a 5-minute daily habit.
Find a quiet spot to sit undistracted.
Raise your right hand to your nose, fold down your pointer finger and middle finger.
Place your thumb on your right nostril, close your eyes and exhale fully and slowly through your left nostril.
Release your right nostril and place your ring finger on your left nostril.
Breathe in slowly and deeply through your right nostril.
Once inhaled completely, exhale slowly and completely through your right nostril.
Release your finger and use your thumb to close your right nostril.
Breathe in slowly and deeply through your left nostril and then exhale slowly and fully through your left nostril.
Repeat the full process for a few rounds or set a timer on your phone and continue until it goes off.
Stop at any time if you become dizzy or short of breath. It can take time to build up to a full practice.
other ways to support the nervous system:
Naturopathy and herbal medicine are also a great support to the nervous system which can help to reduce feelings of stress and overwhelm, as well as digestive complaints such as gas, bloating, IBS, constipation and diarrhea.
If this is something you need support with, book a naturopath appointment by clicking below.
