A Simple Breathing Exercise To Manage Stress and Sinus

Published: January 17, 2017 at 10:30 am

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If you click on “images” after searching for “medicine side effects”, you will notice a t-shirt with a message that goes, “I take medication for diabetes which is a side-effect from my high BP which I got from taking sleeping tablets due to insomnia caused by anxiety which I got from a tablet given for chronic fatigue ….”.

I am one of those guys. I was given steroids and azathioprine for Myasthenia Gravis (auto-immune deficiency). The steroids increased my HBA1C (a measure of average blood sugar) levels, increased my anxiety levels, among other things*. The azathioprine affected the shape of my RBCs, reducing my haemoglobin content. This has been my life since Sep. 2012 (freefincal was started four months before).

* My hair grew fast! So not all bad 🙂

Source: http://chirocentre.co.uk/chiropractic-t-shirt-medication-side-effect/

To get my life back in order,  I stopped all forms of sugar, reduced carbs and dropped my weight: How I lost weight, gained it all back and lost it again!.

Although my steroid intake is now comfortably low, anxiety issues were troubling. Anxiety is when stress dissipates slowly. If you worry that the stress is not going away, it will worsen the symptoms.

Before I realised that this was anxiety, I used to think I had breathing difficulties. If I saw someone breathing fast or diving underwater in a movie, it would make be anxious!

I used to take a drug for this, but when the doctor asked me to stop it, I would feel sleepy the entire day. So I wanted a way to reduce stress and anxiety quickly without drugs. Distraction, in particular, Robin Williams on Youtube made a huge difference, but often I was too stressed to remember to get distracted.

A couple of months ago, on the flight home after the Mumbai Investor meet, the in-flight Indigo magazine introduced me to a simple Yoga breathing exercise that has made a huge difference to my life.

I do not remember the name of exercise (Anshuman Chakrapani, some help please).

Update: Anshuman’s expert comments:

This is the preparatory stage of classical Nadi Shodhan Pranayama…

It is also called psychic network purification technique. There is altogether 5 technique or stages in Nadi Shodhan Pranayama. This is beginners stage.

Nadi Shodhana pranayama has countless benefits it’s ensures that the whole body is nourish-efficiently expelled and the blood is purified of toxins. The brain centres are stimulated to work nearer to their optimum capacity. It also induces tranquillity, clarity of thought and concentration, and is recommend for those engaged in mental work. It increases vitality and lowers levels of stress and anxiety.

Same Nostril Breathing

1: Close your left nostril with a finger (the magazine said ring finger, but I don’t think it makes a difference). Breath in with open (right) nostril, and breathe out normally with the same right nostril. Repeat 3-5 times. Do not breath through the mouth.

2: Repeat with other the nostril.

That is it! When I googled, I could find not the find the exact technique. There is a lot of material on alternative nostril breathing. This is same nostril breathing and is a lot easier.

It has had a huge impact in reducing my anxiety levels.  I can do this just about anywhere without attracting attention. After doing this, if I can distract myself with some pleasant activity, the anxiety comes down even faster.

Anxiety need not always result in a full blown panic attack. Sometimes as the body relaxes back, there can be some chest pain (scary!) and even hand tremors. This breathing exercise has helped me manage this well.

I also have a sinus issue and as I write have a severe nasal block due to cold. Sometimes both my nostrils get blocked and I get anxious because of this! Working a single nostril has helped me clear the block from it.

I was told to get a sinus surgery done. Thanks to this exercise, I have been able to manage without, so far.  I am also not under medication for anxiety now.

Although I share this in the hope that it may be useful, please keep in mind that not everyone can handle a breathing exercise. Those with high BP and/or heart or chest condition (among others) should avoid this. So please consult a doctor if you wish to practice this or any other breathing technique. 

Also remember that benefits will vary from person to person.

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About the Author Pattabiraman editor freefincalM. Pattabiraman(PhD) is the founder, managing editor and primary author of freefincal. He is an associate professor at the Indian Institute of Technology, Madras. since Aug 2006. Connect with him via Twitter or Linkedin Pattabiraman has co-authored two print-books, You can be rich too with goal-based investing (CNBC TV18) and Gamechanger and seven other free e-books on various topics of money management. He is a patron and co-founder of “Fee-only India” an organisation to promote unbiased, commission-free investment advice. He conducts free money management sessions for corporates and associations on the basis of money management. Previous engagements include World Bank, RBI, BHEL, Asian Paints, Cognizant, Madras Atomic Power Station, Honeywell, Tamil Nadu Investors Association. For speaking engagements write to pattu [at] freefincal [dot] com
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