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Anulom Vilom Pranayama, commonly known as alternate nostril breathing, is a yogic practice that offers numerous physical and mental health benefits.
The perfect health pentagon includes pranayama or breathing exercises.
This video shows Preksha Meditation workshop participants practising it. Listen to Jyotindra Zaveri, the international meditation trainer, explain the technique and its subtle benefits.
The alternate-nostril breathing technique involves inhaling through one nostril while closing the other, then alternating the process. Here are some key benefits associated with Anulom Vilom:
Benefits of Anulom Vilom Pranayama
Reduces Stress and Anxiety: Practicing Anulom Vilom has been shown to significantly lower stress levels by regulating the blood supply to the brain and calming the mind. Studies indicate that individuals who engage in this practice experience reduced anxiety and improved emotional well-being.
Enhances Respiratory Function: This pranayama technique improves lung capacity and efficiency, benefiting individuals with chronic respiratory conditions such as asthma. It promotes better oxygen flow and can aid in managing respiratory infections.
Balances the Nervous System: Anulom Vilom helps harmonise the sympathetic and parasympathetic nervous systems, improving overall balance in bodily functions. This balance contributes to better emotional regulation and resilience against stress.
Improves Concentration and Cognitive Function: The practice increases oxygen supply to the brain, enhancing focus, concentration, and cognitive abilities. Regular practitioners report improvements in memory retention and mental clarity.
Supports Cardiovascular Health: Alternate nostril breathing or Anulom Vilom can help regulate blood pressure and improve heart health by promoting relaxation and reducing stress. It is associated with better circulation and may reduce the risk of heart disease.
Detoxification: The controlled breathing involved in Anulom Vilom facilitates the removal of toxins from the body, purifying the bloodstream and enhancing overall health.
Pain Management: Regular practice may alleviate various types of pain, including menstrual cramps and migraines, by promoting relaxation and reducing tension in the body.
Improves Emotional Well-being: This pranayama's calming effects foster a sense of inner peace and stability, helping individuals manage emotional fluctuations more effectively.
In summary, Anulom Vilom Pranayama is a powerful tool for enhancing both physical health and mental clarity. Its systematic approach to breathing promotes relaxation and supports various bodily functions, making it a valuable addition to daily wellness routines.
Jyotindra prescribes meditation, not medication. Learn Therapeutic Thinking and the scientific meditation method from Jyotindra Zaveri via WhatsApp at +91 9552946949.
Many religious practices align with this approach, such as fasting on Hindu calendar days like Ekadashi, during the holy month of Shravan, or Jain festivals like Paryushan and Samvatsari.
Bridging Ancient Traditions with Holistic Health!
Here is a Fasting is often viewed through the lens of religious and cultural rituals, with practices passed down through generations. While many of these traditions are steeped in spiritual significance, there is a growing recognition of the scientific benefits of fasting, especially among those who may have drifted away from religious practices or viewed them as superstitious.
Our ancestors cleverly embedded fasting within religious frameworks, understanding its profound impact on the body and mind. Today, modern science is validating these ancient practices, highlighting fasting as a powerful tool for health and well-being.
Intermittent Fasting:
Intermittent fasting has recently gained popularity as a method of reducing calorie consumption and improving overall health. This approach involves cycles of eating and fasting, allowing the body to reset (re-boot) and heal during periods of food abstinence.
There are two common methods of intermittent fasting:
1. Caloric Restriction on Certain Days: This involves significantly reducing calorie intake on specific days while eating normally on others.
2. Time-Restricted Eating: This method involves limiting food intake to specific hours of the day, with extended fasting periods. For example, some people eat just two meals daily and fast for the remaining hours. Jain monks strictly adhere to this practice, not consuming food or drinking water from sunset until sunrise, resulting in a fasting period of twelve to sixteen hours (called Chauvihar)
The Health Benefits of Fasting:
Modern research has shown that fasting can have various health benefits, particularly in slowing the progression of age-related diseases, boosting memory, and improving mood. One key advantage of fasting is its ability to improve insulin sensitivity, which is crucial for maintaining overall metabolic health.
Moreover, fasting has been shown to enhance brain health in several ways:
Improved Neural Connections: Intermittent fasting can help strengthen neural connections in the hippocampus, a critical brain area for memory and learning. It also protects neurons from the accumulation of harmful amyloid plaques, which are linked to neurodegenerative diseases like Alzheimer's.
Activation of Adaptive Stress Responses: Fasting challenges the brain, prompting it to activate adaptive stress responses. These responses help the brain cope with and even prevent disease.
Increased BDNF Production: Fasting can boost the production of brain-derived neurotrophic factor (BDNF), a protein that protects and strengthens neural connections and promotes the growth of new brain cells. Physical activity and cognitive tasks enhance BDNF levels, supporting overall brain health.
Food for Thought: Is Fasting for Everyone?
While fasting offers numerous benefits, it's important to recognise that it may only suit some. Some individuals, especially those with certain medical conditions or specific dietary needs, may find it difficult to adjust to periods of food abstinence. Try to do this with small intervals and gradually increase the duration of fasting.
Plan ahead, especially for breakfast the next day. It starts with liquids and gradually moves to solid food the next day.
The rewards can be significant for those who can incorporate fasting into their lives. Personally, my wife and I have embraced the practice of fasting once a month for 36 hours, consuming only water. This practice, known as Apwas, has become a valuable part of our health routine, offering physical benefits and a deeper connection to the ancient wisdom that has guided humanity for centuries.
Executive Summary:
When done correctly, fasting is more than just a religious ritual—it's a scientifically backed practice that can enhance physical and mental health. By bridging ancient traditions with modern science, we can appreciate the profound impact fasting can have on our lives. So, here's some food for thought: consider how fasting might fit into your health routine and discover the benefits for yourself.
👁️ 👁️ They were my eyes!! Watch 'How to beat lifestyle disease?'
Lifestyle Diseases? Follow These Incredible Tips!
🎥 Welcome to Health Mitra! This episode tackles a crucial topic—Lifestyle Diseases among Software Engineers. The digital era has gifted us with convenience but also with health risks. Let’s explore how small changes, like incorporating meditation and yoga, can help us regain control over our health.
What Are Lifestyle Diseases?
Kirti:
"UNO defines lifestyle diseases as chronic health conditions triggered by modifiable behaviours like smoking, poor diet, and lack of physical activity. These lead to serious illnesses such as heart disease, diabetes, obesity, and certain cancers.
There’s also a new kind of addiction: Sitting! It’s said that ‘Seating is the new smoking,’ and prolonged sitting in front of computers can have disastrous effects."
Tips to Combat Lifestyle Diseases
JZ:
Here’s what you can do to stay healthy:
1️⃣ Think of a Standing Desk – It helps reduce sitting time and promotes better posture.
2️⃣ Keep a Squeeze Ball – Relieve stress and keep your hands active.
3️⃣ Align Your Screen at Eye Level – This prevents neck strain.
4️⃣ Prioritize Posture and Movement – Walking isn’t enough. You need anti-gravity exercises."
Kirti:
"JZ, which exercises would you recommend that are better than walking?"
JZ:
"Try anti-gravity activities:
- Climbing the staircase
- Using a trampoline
- Jumping rope
And don't forget the basics—eye and neck exercises. For example, blink with both eyes frequently to relax eye muscles!"
Mantra
Kirti:
"What’s your mantra for thriving in the new normal, JZ?"
JZ:
"You must measure to improve. Track:
- Step count
- Breath rate
- Calories burned
Also, cultivate a hobby to maintain mental health."
Diet & Happiness Tips (12:00 - 18:00)
Kirti:
"Any dietary tips?"
JZ:
"Yes! No electronics during dinner, especially if you’re eating at sunset. Engage with your food mindfully."
Kirti:
"That’s great advice. What about happiness hormones?"
JZ:
"We need to boost oxytocin and endorphins—the key happiness hormones—to reduce stress and stay positive."
Collaboration Opportunities
💼 Explore collaboration opportunities with Jyotindra! If you’re passionate about promoting health in the digital era, join this exciting journey.
Thank you for watching this episode of Health Mitra! Don’t forget to like, comment, and subscribe for more tips on improving your health in the digital era. Take charge of your well-being—let’s thrive, not just survive!
