Alternate Nostril Breathing
Respiração10 minGrowingPranayamaPranayamaPremium
Alternating nostrils to encourage balance, clarity, and calmer attention. A classic pranayama (Nadi Shodhana) that should feel smooth, never forced — skip it when your nose is congested.
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A pesquisa por trás desta prática
Alternate Nostril Breathing Boosts Heart Balance in Parkinson's Patients
A study of 60 participants with mild-to-moderate Parkinson's disease found that 12 weeks of alternate nostril breathing (Anulom Vilom Pranayama) as an add-on therapy significantly improved cardiac autonomic balance, with the sympathovagal balance (LF/HF ratio) decreasing while parasympathetic markers like RMSSD and HF power increased compared to controls. It also enhanced total HRV (SDNN and total power) and reduced sympathetic activity (LF nu). Research suggests this simple breathing practice supports better stress resilience and overall well-being.
Fonte: Udayashankar et al., 2024, Journal of Family Medicine and Primary Care
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