Breathe with Zakim: Alternate Nostril Breathing | Dana-Farber Zakim Center Remote Programming скачать в хорошем качестве

Breathe with Zakim: Alternate Nostril Breathing | Dana-Farber Zakim Center Remote Programming

Breathe with Zakim is a video series created by the Leonard P. Zakim Center for Integrative Therapies and Healthy Living at Dana-Farber Cancer Institute. In this series, we teach you evidence-backed breathing techniques to activate your body's natural relaxation response, which may help reduce stress, improve focus, increase energy levels and contribute to overall well-being. Alternate Nostril Breathing (or Nadi Shodhana) is a breath practice that balances the hemispheres of the brain and calms anxiety. Here’s how to do it: 1) Sit comfortably with a straight spine. 2) Use your right thumb to close the right nostril. 3) Inhale slowly through the left nostril. 4) Close the left nostril with your ring finger. 5) Exhale slowly through the right nostril. 6) Inhale through the right nostril, then close it. 7) Exhale through the left nostril. 8) That’s one full cycle. Repeat for 5–10 minutes, or about 5–10 cycles to start. Tips: Use index fingers of both hands. Keep a tissue near by, or blow nose first Slow, smooth, and silent breaths (no forceful inhaling/exhaling). Keep your shoulders relaxed and jaw unclenched Benefits: Balances activity between the left and right hemispheres of the brain (shown in EEG studies). Lowers blood pressure and heart rate. Stimulates vagal tone, which supports digestion, immunity, and emotional regulation Research: “Effectiveness of Alternative Nostril Breathing on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials” IA systematic review and meta-analysis of 6 RCTs (~525 participants) found an average drop in systolic BP by ~7 mmHg and diastolic BP by ~5 mmHg versus controls. Nam TG, et al., Epub 2024 Jul 15. PMID: 39008954. “Effect of alternate nostril breathing exercise on cardiorespiratory functions” Young healthy adults practicing 15 min/day for 4 weeks experienced increased peak expiratory flow, slowed resting respiratory rates, and decreased resting pulse rate. Upadhyay Dhungel K, et al., 2008 Mar;10(1):25-7. PMID: 18700626. Learn more about the Zakim Center: https://www.dana-farber.org/patient-f... Find the Breathe with Zakim video playlist here:    • Breathe with Zakim