Alternate Nostril Breathing Method - Research Paper Example

? Alternate Nostril Breathing as a Natural Aid to Sleeping: A Case Study Paper] Introduction to Breathing Breathing is commonly understood as the process of pushing air in and out of lungs, inducing oxygen into the body and removing from it carbon dioxide. Biologically, drawing in air is a result of the compression of the diaphragm which in turn causes the volume of the body to increase and a fall in pressure in the thorax, thus causing air to be sucked in. Momentarily, when the diaphragm releases, the air is slowly pushed out. This is part of the biological ritual of relaxed breathing, which forms the essence of the subject matter at hand. Fitness experts and scientists alike tend to associate breathing with regulatory exercises for the mind and body, devising several breathing methods for the treatment of a range of internal problems such as stress, digestion and sleeplessness. When it comes to sleeplessness, using breathing exercises has been staunchly recommended by meditation experts to calm and relax the senses in order to succumb to the unconscious, not just when medical aid seems to fail but also as an alternative to it as a natural form of remedy. These breathing exercises are referred to as Pranayama, where prana refers to “the life force” (Moritz, 2007, pp. 137). The focus of this study is to analyze the effect of a breathing exercise known as Alternative Nostril Breathing on its proclaimed powers of remedying sleeplessness as a case study on myself over a 6 day period, where the first three days serve as control data without Alternative Nostril Breathing while the last three are subject to the exercise. Data was recorded via sleep logs while all other variables which might disrupt sleep were kept to a minimum. Summary of Results The two phases of Data include Data A, as the control phase without the exercise and Data B, which includes the phase that comprises of the independent variable of Alternative Nostril Breathing. The dependant variables were recorded each morning for both Data A and Data B, which include the Time Till I fell Asleep, Number of Times I Awoke At Night, and a Restfulness score. For Data A, the mean Time I took to fall asleep was 1.5 hours while for Data B, the mean Time was 2.5 hours. For Data A, I woke up 3 times for a total of 30 mins on the first day, 2 times for a total of 15 mins on the second day, and 4 times for a total of 45 mins on the third day, whereas with Data B, I woke up 2 times for a total of 45 mins, 1 time for around 2 hrs on the second day, and 1 time on the third day. The above data was suggested of the Restfulness score. As regards restfulness, the mean score for Data A for the three days was 3.6 whereas for Data B, the score was 3.3. However, it must be noted that it took considerably longer to sleep with Data B each day, a factor that contributes negatively towards restfulness. This fact was affected by the process of Alternative Nostril Breathing, which in normal circumstances is a 5 minute job but can take longer depending on other independent variables such as a blocked nose, sickness, etc. However, on data collected thus far in this study, the hypothesis that alternative nostril breathing works as a natural breathing aid has been falsified. Not only did it take longer to fall asleep each time the exercise was put in effect, but it also produced lower scores on the restfulness scale. Biological Perspective Alternative Nostril Breathing or pranayama, as is the technical term for it, is considered to be a quick way of revitalizing the modal functions of the brain and instigate a feeling of goodness and astuteness within a normal human being. It is a quick exercise that involves alternating through each nostril for breathing, a process believed to be natural, occurring every 3 hours on its own on average in healthy people, but varying between people on account of difference in health. Medically, humans are believed to undergo a nasal cycle this way, so that at any given time, there is more air traversing through an individual nostril due to the fluctuating decongestion and congestion of the nasal cavities in the two nasal fossae (Kayser, 1895). The two fossae are filled with turbinates, which alternatively congest and decongest to restrict airflow (Cummings, Haughey, Thomas & Harker, 2005). Scientific developments have unearthed that the activity of the brain is higher on the side deemed to be opposite to the nostril with more air going through it. Thus, with the left nostril congested and the right nostril free, the left side of the brain would see more activity. Naturally, the right side of the brain pertains to functions of creativity whereas the left side pertains to functions of logic and speed. While there is no direct link between the nasal cycle and natural sleep, it can be suggested that attaining a proper nasal cycle would aid sleep by neutralizing the functions of the right and left sides of the brain and restoring peacefulness of mind. Studies have proven that activating one nostril over the other allows for increased activity in the opposite side of the brain. This, in practice can be used to identify and treat illnesses that pertain to disruptive attributes of one hemisphere of the brain, such as Obsessive Compulsive Disorder (Khalsa DS, 1996). Traditional Yoga employs this technique for the same purpose. Although no direct scientific link is established, supporting biological theories of nasal cycle serve to enhance the theory of alternate nostril breathing as a natural aid. Cultural and Ethical Implications Such breathing techniques to cure or prevent illnesses are considered to be Eastern therapeutic medicine. It is true that they existed long before modern scientific methods certified them biologically, and thus carry additional weight age for being ahead of time, however, in some cases modern Western medicines seem to serve the purpose of curing illnesses such as sleeplessness better. In first world countries, the presence of Eastern techniques is few and far between and modern sleeping pills serve the purpose better. This is largely due to the presence of a fast-paced life and dependency on research based science, as opposed to traditional culture. The Eastern therapies tend to be used as a last resort in such first world scenarios or when chances of side effects are high. Conclusion The present study was focused on one-subject, the author, and therefore cannot produce conclusive results. However, it suggests that there is very little correlation with Alternate Nostril Breathing and restful sleep. This could be differed for many reasons, such as individual circumstances, method of Alternate Nostril Breathing employed, etc, but the results do falsify the notion that Alternate Nostril Breathing aids in natural sleep. Despite of that, the nasal cycle does support the presence of a biological change in brain activity due to a difference in congestion in the nasal fossae, which implies that Alternate Nostril Breathing can potentially cause a positive change in the relevant hemisphere of the brain. It may be inhibited by Western stigma where pills and medicine are given priority but in societies that exacerbate natural healing, the art of breathing does provide a natural recourse for the cure of illnesses and also natural sleep. Works Cited Kayser, R. (1895). Die exakte Messung der Luftdurchgangigkeit der Nase. Arch. Laryng. Rhinol. (Berl.), 8(101). Cummings, C. W., Haughey, B. H., Thomas, J. R. (2007). Otolaryngology: Head & Neck Surgery (4th ed.). Moritz, A. (2007). Timeless Secrets of Health and Rejuvenation, pp.137. Retrieved from http://books.google.com.pk/books?id=MgeMZ19K1bEC&pg=PA137&dq=alternative+nostril+breathing&hl=en&sa=X&ei=fFn1UK-XAYODtAaX9IGADA&redir_esc=y#v=onepage&q&f=false Khalsa DS, S. (1996). Clinical case report: efficacy of yogic techniques in the treatment of obsessive compulsive disorders. Beckett LR Int J Neurosci, 85(1-2), 1-17. APPENDIX A LASA 1 Data Tracking Sheet Data A Day 1 2 3 Average scores/Amounts What did you do during the 30 minutes before bed? (routine, brushed teeth, etc…) Brushed teeth, kissed kids, watched 30 mins of tv,then read a book Brushed teeth, tucked in kids, read on the kindle Brushed teeth, tucked kids in, watched tv What time did you go to bed last night? 10:30pm 12:45am 1:30am How long did it take to fall asleep? 2hours 1.5hrs 1hr Did you wake up during your sleep? How many times? How long? I woke up 3 times and was up for a total of 30 mins I woke up 2 times and was up for a total of 15 mins I woke up 4 times and was up for a total of 45 mins Did you get out of bed? yes no yes What time did you get up? 6:45am 6:45am 6:45am How much total sleep did you get? 5 ? hrs 5hrs and 20 mins 3hrs Rate your restfulness on a scale of 1-10 (1 = no restfulness) (10 = fully rested) 5 3 3 Anything usual that could have impacted sleep (feeling sick, significant other snoring, etc…) Kids were up late and not feeling well and I had a disagreement with my husband Family was sick and everyone having a hard time getting on school routine Normal night Other comments you want to track or make note of I have restless leg syndrome and it keeps me up a lot Data B Fill out this form every morning for 3 days after reading, researching, and practicing breathing technique. This needs to include using the breathing technique after entering bed, being quiet, in the dark, with the breathing technique done at least 10 times. Day 1 2 3 Average scores/Amounts What did you do during the 30 minutes before bed? (routine, brushed teeth, etc…) I brushed my teeth, tucked kids in and read. I brushed my teeth, tucked kids in and watched tv then I read. I brushed my teeth, tucked kids in and I watched tv. What time did you go to bed last night? 11:45pm I then started the breathing techniques 10:00pm Then I started the breathing techniques 10:30pm Then I started the breathing techniques How long did it take to fall asleep? 2hrs 2hrs 3.5hrs Did you wake up during your sleep? How many times? How long? Yes I woke up 2 times. Total time awake was 45 mins Yes I woke up 1 time. Total time awake was 2hrs and 13 mins Yes I woke up 1 time. Total time Did you get out of bed? Yes Yes no What time did you get up? 6:45am 6:45am 7:30am How much total sleep did you get? 4hrs 4hrs and 32 mins 3 hrs Rate your restfulness on a scale of 1-10 (1 = no restfulness) (10 = fully rested) 4 4 2 Anything usual that could have impacted sleep (feeling sick, significant other snoring, etc…) No No No Other comments you want to track or make note of Read More