“Autumn has begun, and again not a single spray from a cold helps me. Some drugs help relieve congestion, but then the liquid and mucus flow in streams. It is difficult to sleep at night ─ again due to the stuffy nose. Lor sent me to physiotherapy ─ did not help much. I began to think about alternative medicine ─ are there any breathing techniques or exercises that will help "pierce" the nose?"
Yoga coach's answer:
During the illness, the protective functions of the body weaken, so the banal ARVI can last for a very long time. To avoid overloading pills, sprays and syrups, try to speed up your recovery by doing specific exercises that will restart your immune system to actively fight the virus.
For example, the following asanas are ideal for these purposes (they are very simple, so you should not be afraid to try them, even if you have not done yoga):
- Deep slope towards the legs. Thanks to this asana, the blood begins to circulate better in the body, supplying the cells with oxygen, and the sinuses are freed of mucus. Asana brings tranquility, which also contributes to recovery. Do it without tension: spread your legs to the width of the pelvis and gently go down to the slope, relaxing the upper body, including the head. Bend your knees if you feel tension.
- Downward-facing dog. One of the main postures in yoga, due to which blood flow increases, metabolism improves, lung ventilation and breathing improve, and nasal congestion disappears. To perform this pose, lower your knees to the floor, your pelvis to your heels, and stretch your arms forward, straightening your elbows. Fix the palms and metatarsus of the foot and, without changing their position, lift the pelvis up. If you feel any discomfort in your back, bend your knees slightly and relax your spine from the tailbone to the crown of your head.
- Camel pose. In this asana, the main emphasis is on opening the chest, due to which breathing becomes deeper, the flow of inhaled air increases, the sinuses open and the congestion disappears. Take a kneeling position, open your chest and lower your body back, grabbing your heels with your hands. Try not to bend your lower back too much, breathe deeply and calmly. Stay in this position for 40-60 seconds and you will immediately feel an improvement in breathing.
In addition to yoga asanas, a special breathing technique ─ nadi shodhana will help fight a runny nose and nasal congestion. To do it, sit with your back straight (if it is difficult to maintain an even position, put a pillow or blanket under the pelvis). Open your chest and stretch the top of your head up. Place your index and middle fingers in the area between your eyebrows and close your right nostril with your thumb. Inhale with your left. Immediately close the left nostril with your ring finger and exhale with the right, and again, inhale with the right and exhale with the left. Inhale with the left, exhale with the right. Inhale with the right, exhale with the left, and so on. Continue breathing in this rhythm for 2-3 minutes, or more if comfortable.
Self-massage will help you complete the practice and finally breathe deeply. Place your index finger clearly in the area between the eyebrows and, using light pressure, begin to rub this area in a circular motion. Massage for 1-2 minutes. Then place your index fingers over the wings of the nose and also massage forward for 1-2 minutes.
Photo: Getty Images
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