Even when you have created the right atmosphere for sleep and end up from a busy day, sleep can be elusive if you experience night anxiety – in which there may be trouble in resting, night sweat, nervous attacks and waking up during night. But what if we told you that an ancient yogic breathing technique can be a tool in your arsenal to challenge it?
Moon breathing is a word that has recently become more popular for social media platforms such as Tikokok. This breathing technique focuses on using your left nostrils, and can cause many benefits, including parasimpethetic nervous system (part of our autonomous nervous system part of relaxation), reducing heart rate and preparing body and mind for sleep.
To find more about the moon breathing, in fact why it can help in night anxiety and sleep, and how you can try it, we have talked to licensed clinical psychological, and yoga teacher specialized in sleep and trauma, Dr. Lih Kayler Ph.D. PLLC.,
What is the moon breathing?
Dr. Kayeler says, “Moon breathing is a cool yogic breath technique, which is inherent in the ancient Indian practices of Pranayama. In the yogic philosophy, the Left Nathuna Chandra (Moon) is associated with energy -call, calm and introspection.”
It is a breathing exercise that includes only slowly breathing through your left nostril, while keeping the right nostril closed, then exhales through the right nostril while closing the left.
A paper published in Nature In search of changes in brain activity recorded by EEG during nasal breathing, it has been said, “Yogic practices suggest, and scientific evidence, that the right-breathe is involved with relatively high sympathetic activity (stimulation states), while the left-nostril breath is associated with a relatively more parasitic activity (stress).”
Dr. “By breathing especially through the left nostril, this technique is considered to activate the parasimpathetic nervous system, which promotes relaxation and emotional ease,” explains Korr.
Sympathy nervous system (SNS) and parasimpethetic nervous systems (PNS) are part of our autonomous nervous system, with Research noting The former is associated with our alert, “fight or flying,” reaction and later with “relaxing and digested” processes, when we are in a relaxed position.
How does the moon breathe?
Dr. “Moon breathing works only through the left nostril, which is believed to have an encouraging the right hemispheres of the brain – a part of peace, intuition and emotional regulation,” says Kiler.
Its benefits, she says, can include sympathy (stress) stimulation, activating parasimpethetic nervous system, and reducing heart rate and blood pressure.
In addition, the moon can help promote breathing mental peace and emotional grounding, and can prepare our body for introspection, comfort or sleep.
One Study The effects of various yogic breathing techniques were seen that use left and right nostrils, and both, to see if they have different effects on response time, heart rate and blood pressure.
Researchers concluded from their consequences that the moon was one of the techniques of the breathing leftist nostrils, “(cardiovascular) may inspire the position of parasimpethetic dominance seen in the parameters.”
He further stated that his findings “traditional Swara Yoga corresponds to the concept …
Dr. Kayler says that the moon is particularly effective for breathing east-nand because it is:
- Slows the respiratory rate, calms physical signs of nervousness
- Concentrates, mental spiral or infiltration hinders ideas
- Vaginal tone stimulates, stress reduces hormone levels (eg cortisol)
- Gives a rhythm to follow the brain, which organizes overstimulation and racing ideas
- It is particularly useful when anxiety is particularly useful when anxiety manifests as a racing heart, shallow breath, or evening cognitive overload
How can you use Moon Breath to reduce night anxiety?
If you are experiencing regular night anxiety, it is important to consult a medical professional for advice.
If you want to include the moon as a tool for breathing in your night routine, Dr. Kayeler has some simple steps that you can follow.
- Sit comfortably or lie down in a cool, slow place
- Using the thumb and ring finger, relax your right hand near your nose
- Close your eyes and prepare to relax mentally
- Gently close your right nostril with your thumb
- Slowly breathe through your left nostril for about 4-6 seconds
- Leave your right nostril, and alternately close your left nostril with your ring finger
- Slowly exhale through the right nostril for 4-6 seconds
- Repeat this cycle for 5-10 minutes, or until you feel calm
How does it compare 4-7-8 method?
4-7-8 method is a breathing technique that later gained popularity Dr. Andrew Well Started teaching it, and breathing through your nose for counting four, holding that breath for counting seven, and then gradually breathing through your mouth for counting eight.
Dr. Kayeler states that the main difference between these two breathing techniques is that “the moon breathing is through a nostril.”
“Moon breathing is the best for highly worried or over -explanations,” she says, stating that it is “ideal for those who experience” hypersoral or sympathetic overdrives (eg, anxiety, racing thoughts, movement). “
Because the moon does not involve your breath in breathing, it can also be good breathing techniques for those who are sensitive to breathing, or, who find it dangerous or physically uncomfortable.
It may include people with terror disorders or asthma.
Dr. “4-7-8 is best suited for people with experience in controlled breathing or mindfulness,” says Kayler.
She said, “The extended breath-hold may feel challenging for people with initial or respiratory sensitivity,” she says, seeing that it can also suit others, which benefit from structure and count, and with insomnia of sleepiness.
This is because “studies and anecdotic evidence suggests that 4-7-8 is particularly effective in calming the mind and motivating a sleep-conceal state.”
Why do we help us sleep deeply?
Stress and anxiety relief
Stress and anxiety are usually associated with high levels of cortisol, which can increase heart rate and blood pressure.
Cortisol is also a sleep hormone associated with making us feel awake and alert, which means that when it increases, sleep will be more difficult.
However, A Study review Given the effects of breathing exercise, it was found that “breathing exercise has a positive effect on reducing blood pressure and heart rate.”
Dr. Kayeler says, deep breathing “can help give up physical stress in the body, especially in shoulders, chest and jaw.”
And, in some simple and rhythmic to focus our brain, deep breathing techniques may “disrupt cognitive rumors.”
Melatonin can help increase production
There is also deep breathing is shown To increase melatonin production, hormones produce our body evening and which helps us feel sleepy.
One Study It was found that a group of 15 participants, who practiced deep breathing with attention and yogic postures for a period of three months, saw an increase in plasma melatonin (which is the concentration of melatonin in our blood).
In addition, Dr. Kayler explains that deep breathing “may reduce the levels of cortisol, allowing melatonin to grow naturally.”
Along with helping you in a calm state, it can also help in your overall sleep. Research Showed that when a group of students practiced breathing the moon for four weeks, “the quality of sleep improved.”
Parasimpethetic activates the nervous system
Deep breathing is an incredibly affectionate way to activate our parasimpethetic nervous system, causing a calm and relaxation feeling required for sleep.
Slow, deep breaths in your diaphragm, “increases the pressure of oxygen in the air bag, making it easy for oxygen molecules to transfer to the blood through capillaries,” Neuroscience researcher Dr. Yevande Peers explains it in Useful headspace video,
