The Science and Benefits of Unilateral Nostril Breathing (UFNB)

Introduction

For over 5,000 years, yogic breathing techniques, known as pranayama, have been integral to practices aimed at achieving physical and mental well-being. Among these, Unilateral Forced Nostril Breathing (UFNB) stands out for its unique ability to selectively influence the autonomic nervous system (ANS), cognitive functions, metabolism, and overall health.

UFNB involves deliberate inhalation or exhalation through one nostril at a time, thereby affecting the body's sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) responses. Scientific studies have explored how UFNB modulates brain function, heart rate, blood sugar levels, and even mental health conditions like Obsessive-Compulsive Disorder (OCD) and angina pectoris.

Additionally, Kundalini Yoga incorporates advanced UFNB techniques that are believed to enhance mental clarity, immunity, and self-awareness. This article provides a comprehensive review of UFNB's effects, clinical applications, and potential for integrative health approaches.

1. The Science Behind UFNB

The Nasal Cycle: A Natural Biological Rhythm

The nasal cycle is an ultradian rhythm that naturally alternates airflow between the left and right nostrils every few hours. This process is regulated by the autonomic nervous system (ANS) and has distinct physiological effects:

• Right nostril dominance → Sympathetic nervous system activation (increases alertness, heart rate, and metabolism).

• Left nostril dominance → Parasympathetic nervous system activation (promotes relaxation, digestion, and emotional balance).

Western research has validated what ancient traditions have long proposed—that breathing through one nostril can directly influence nervous system function and energy balance.

Related Resource: Nasal Cycle - Wikipedia

2. How UFNB Affects the Body

UFNB is not merely a mechanical process; it has profound physiological and neurobiological effects

Lung Function

-Inhaling through one nostril increases airflow and lung inflation on the same side

Blood Sugar Regulation

• **Right nostril breathing:**Raises blood glucose levels (activates metabolism)

• **Left nostril breathing:**Lowers blood glucose levels (calming effect)

Heart Rate & Blood Pressure

• **Right nostril breathing:**Increases heart rate and blood pressure (sympathetic activation)

• **Left nostril breathing:**Decreases heart rate and blood pressure (parasympathetic activation)

Brain Function & Cognition

• Right nostril breathing → Left-brain activation(enhances logical reasoning, verbal skills)

• Left nostril breathing → Right-brain activation(enhances spatial awareness, creativity) -EEG studies show UFNB can selectively activate the contralateral hemisphere, meaning that right nostril breathing stimulates the left hemisphere and vice versa.

Further Reading: David Shannahoff-Khalsa - Wikipedia

Mood & Mental State

• *Right nostril breathing: Increases alertness, activity, and energy.

• *Left nostril breathing: Induces relaxation, calmness, and focu. These findings suggest UFNB can be used strategically to regulate mental states, making it an effective intervention for stress, cognitive performance, and emotional balance.

3. Clinical Applications of UFNB

UFNB has shown promising results in managing cardiovascular conditions, mental health disorders, and metabolic imbalance.

*1. Angina Pectoris (Heart Pain)

A 1948 study by Friedell found that alternate nostril breathing significantly improved angina symptoms, reducing patients’ reliance on nitroglycerin.

*2. Obsessive-Compulsive Disorder (OCD)

A 1996 study explored a left-nostril breathing technique as part of a Kundalini Yoga meditation protocol for OCD treatment.

Findings:

Patients reported a 54% reduction in symptoms on the Yale-Brown Obsessive-Compulsive Scale (Y-BOCS. Some participants reduced or discontinued medication us. A 1999 randomized controlled trial confirmed these results, showing a 71% improvement in OCD symptoms—outperforming conventional relaxation and mindfulness meditation technique.

Related Study: David Shannahoff-Khalsa - Wikipedia

*4. Advanced UFNB Techniques

Kundalini Yoga incorporates highly specific UFNB techniques for targeted health benefits.

1. Strengthening the Immune System

• *Technique: Left-nostril "breath of fire" (rapid breathing).

• *Effect: Hypothesized to stimulate the left hemisphere, activating immune function and promoting cellular repair.

2. Enhancing Mental Clarity & Intuition

• *Technique: A structured breath cycle with alternating nostrils and timed counts for inhalation and exhalating.

• *Effect: Balances brain hemispheres, enhancing cognitive processing, intuition, and emotional stability.

3. Ultimate UFNB: So Darshan Chakra Kriya

• *Technique: Right-nostril inhalation, breath retention with navel pumps, and left-nostril exhalatin.

• *Effect: Considered the most advanced breathing meditation in Kundalini Yoga, enhancing self-awareness, mental clarity, and energy balance.

Author

Dr. Jaswinderjit Singh Dr. Jaswinderjit Singh, MD, who treats patients in and around Valley Stream, New York, at Jazz Psychiatry, takes a holistic approach to psychiatry, believing that successfully treating a person’s disorders involves more than dealing with their mental health.