It can be difficult to reconcile work-life balance, meet deadlines, and put one’s health first in the fast-paced corporate environment of today. Anxiety, fatigue, and even burnout can result from the ongoing strain, extended workdays, and excessive stress, which can negatively impact one’s physical and mental health. Mental health is frequently neglected in the haste to fulfill personal and professional obligations, until the body and mind are exhausted. We must take care of our mental health and learn efficient stress-reduction techniques in order to avoid this. Anulom Vilom Pranayam is one of these effective practices.
The ancient yogic breathing method known as Anulom Vilom Pranayam, or alternate nostril breathing, has been praised for its ability to reduce anxiety and foster mental peace. In this technique, you inhale through one nostril while keeping the other closed, and then you exhale in a rhythmic pattern through the other nostril.
The Mechanism of the Calming Effects of Anulom Vilom
The autonomic nerve system, which controls automatic body functions, is thought to be balanced by the intentional and regular breathing in Anulom Vilom. This technique can lower physiological indicators of stress and promote mental calmness by balancing the parasympathetic (rest and digest) and sympathetic (fight or flight) nerve systems.
The Advantages of Anulom Vilom for Mental Health
Numerous investigations have looked into how Anulom Vilom affects anxiety and general health:
Enhancement of General Well-Being and Anxiety
Anulom Vilom and Bhastrika Pranayama’s effects on medical students over a six-week period were examined in a study that was published in the Journal of the Indian Medical Association. The results showed that participants’ overall well-being had improved and their anxiety levels had significantly decreased. According to the study’s findings, slow breathing exercises like Anulom Vilom raise parasympathetic activity, which is linked to stress reduction and relaxation.
Decrease in Test-Related Stress
The International Journal of Yoga published a study that looked at how pranayama affected students’ test anxiety. The findings showed that exam performance improved and anxiety levels significantly decreased for those who did pranayama, which includes methods like Anulom Vilom. This implies that students who are experiencing academic stress may benefit from these breathing techniques.
Improved Autonomic Response and Stress Mitigation
The effects of an eight-week intervention that combined heartfulness meditation and Anulom Vilom Pranayama on healthcare workers during the COVID-19 pandemic were evaluated in a randomized controlled experiment. Participants’ levels of inflammatory biomarkers dropped, psychological stress decreased, and autonomic functioning significantly improved, according to the study. These results demonstrate Anulom Vilom’s capacity to support mental health and manage stress.
Including Anulom Vilom in Everyday Activities
Take into consideration the following actions to maximize Anulom Vilom’s anxiety-reducing effects:
Choose a Comfortable Position: Sit with your spine straight and in an upright, relaxed position.
Hand Position: Shut your right nostril with your thumb.
Take a deep, calm breath through your left nostril.
Switch and Exhale: Using your right ring finger, close your left nostril. Then, open your right nostril and slowly exhale through it.
Repeat: Breathe in through your right nostril, then out through your left.
As you get more accustomed to the exercise, progressively extend the duration from a few minutes each day.
Conclusion
Anulom Vilom Pranayama is a simple, natural way to reduce anxiety and promote mental calm. This age-old method, which has been validated by scientific studies, can be a beneficial supplement to one’s daily routine and enhance mental health and wellbeing in general.