Week 11

After a warm welcome from Baljeet, Baljeet gave an overview of the importance of the breath, with practical breathing exercises, including the “Alternative breathing” technique.

Here is how the technique works:

Place your thumb on your right nostril. With this nostril covered, close your eyes and exhale fully and slowly through your left nostril. Once you've exhaled completely, release your right nostril, and put your ring finger on the left nostril. Breathe in deeply and slowly from the right side.

Controlling your breath in a focused way like this has many benefits. These include regulating your nervous system for a relaxation response. This decreases the stress response and over time leads to decreased blood pressure and lower risk of heart disease, as the heartbeat is slowed down. It also improves breathing for better oxygen flow for healthier and stronger lungs. Additionally, parts of the brain that make you more aware are activated, helping you manage feelings and lower fear and anxiety, having a positive effect on mental health.

On either side of the spine are the Ida and Pingala nadis. Ida refers to the energies of the moon and begins on the left side of the spine, ending in the left nostril. Pingala refers to the energies of the sun and begins on the right side of the spine, ending in the right nostril. When the breath is flowing out of the right nostril, we are in a yang, energised state. But when it flows out of the left nostril, we are in a ying, passive state. Yogis have found that for someone whose biological rhythms are regular, nostril dominance switches about every hour. This is the nasal cycle. Dominance of breathing through the right nostril is associated with logical thinking, left brain activity, and favours the active senses. Dominance of breathing through the left nostril is associated with artistic forms of thought, right brain activity, and favours the cognitive senses.

Baljeet continued to explain the science behind Prana, the life force that energises us and gives us a zest for life. Prana can be define as ‘breath, considered as a life-giving force’. Conscious breathing stimulates the parasympathetic nervous system through the vagus nerve which runs from the base of the brain all the way to the abdomen. This nerve is responsible for reducing the heart rate when the neurotransmitter acetylcholine is released. It is crucial for increasing calmness and focus. The more you stimulate the vagus nerve, the more acetylcholine it releases, lowering anxiety.

After Baljeet’s session, Satpal did his “Condition you Mind & Body” session. He started with an energetic cardio session with upbeat music, the routine was slightly modified compared to previous weeks.

After the Cardio session everyone was encouraged to do the breathing techniques to get their breath back. This was followed by some power yoga, to strengthen the body as well as the mind.

The session finished with some a wonderful Simran meditation.