Which nostril do you breathe out of

The 'left nostril Pranayama' group showed an increase in volar galvanic skin resistance, interpreted as a reduction in sympathetic nervous system activity supplying the sweat glands.

These results suggest that breathing selectively through either nostril could have a marked activating effect or a relaxing effect on the sympathetic nervous system. No one is sure why the nasal cycle occurs, Benninger said.

But there is one popular theory: "Some people have speculated that it has to do with allowing moisture to build up on one side so that it doesn't get too dry," he said.

Most people aren't aware of the nasal cycle, Benninger said. However, it may become more noticeable during sleep. If a person lies on their right side, for example, gravity will cause that lower nostril — the right nostril — to become more congested. If the cycle has designated the right nostril to be naturally more congested at the time, there's no appreciable effect. After 12 weeks of practice, the participants had improvement in heart rate, respiratory rate, and blood pressure.

The participants were taught the practice for 30 minutes three times per week by a certified yoga instructor. Yogic breathing practices may improve lung function and respiratory endurance. A small study examined the effects of pranayama practice on the lung functions of competitive swimmers and found that it had a positive effect on respiratory endurance.

The swimmers in the study did alternate nostril breathing in addition to two other breathing practices for 30 minutes, five days a week for one month. Larger, more in-depth studies are needed to expand upon these findings. Lowering your heart rate can help to promote cardiovascular health. According to a study, engaging in a slow yogic breath such as alternative nostril breathing may significantly decrease heart rate and average breathing rhythm. Alternate nostril breathing may be a useful method to help you lower your heart rate in the moment, too.

Further research is needed to better understand the long-term effects on heart rates and breathing patterns. Alternate nostril breathing may enhance overall health and well-being. It has also been shown to have a positive effect on mental health by reducing stress and anxiety. Research from found that a six-week alternative nostril breathing program had a positive impact on physical and physiological fitness-based performance. The breathing technique was found to have a positive influence on blood pressure, heart rate, and vital capacity.

Furthermore, a review found that different types of yogic breathing have many positive benefits for your health, including improvements to neurocognitive, respiratory, and metabolic functions in healthy people. Alternate nostril breathing was also found to increase breath awareness and have a beneficial effect on the nervous system.

Practicing alternate nostril breath is safe for most people. Talk to your doctor before starting the practice if you have a medical condition such as asthma, COPD, or any other lung or heart concern. During each session, the researchers measured respiratory markers like oxygen consumption, respiratory rate , and carbon dioxide production. The researchers found that the runners consumed the same amount of oxygen during nose and mouth breathing while running. But their respiratory rate, or number of breaths per minute, was lower during nose breathing.

This means it took less work to consume the same amount of oxygen with nose breathing, which could potentially improve athletic performance and endurance. However, a small study found that while nose breathing led to a lower respiratory rate during exercise, it may also increase cardiovascular stress. Breathing exercises may help improve your nose breathing. These techniques may also help enhance your lung function, increase respiratory muscle strength, and relieve stress and anxiety.

Alternate nostril breathing , or nadishodhana, is a common breathing exercise used in yoga. In this technique, you inhale through one nostril and exhale through the other, while using your finger to close the opposite nostril. It may also help enhance your lung function and decrease stress. Belly breathing is also known as diaphragmatic breathing or abdominal breathing.

It involves taking slow, deep breaths in through your nose. The goal is to breathe deep enough to fill your belly with air. This increases how much oxygen you take in, and may help slow down your breathing and heart rate. Breath of Fire , or skull shining breath, is an exercise used in Kundalini yoga.

It involves quick, strong exhalations and normal inhalations. The technique may help improve respiratory function by engaging your respiratory muscles and diaphragm. It might also help boost your concentration and focus.

You may feel lightheaded while practicing this technique. You can try speeding it up over time.