CENTRING
Before you read on… if you want to receive this content, plus yoga practices, meditations and news on my events then you need to signup below.
January was all about BALANCE, and in February we tune into CENTRING (Centering for my students the other side of the pond)— and we will look for this in class - physically, mentally, and energetically. We’ll explore how strength and stability in movement translate to steadiness in life, and how breath-work can be a powerful tool for emotional and nervous system regulation. One of our key practices will be Alternate Nostril Breathing (Nadi Shodhana)—a simple yet powerful breath-work technique to calm the mind and balance energy.
The Science Behind The Nose
I'm sure you have noticed the sudden erratic changes top your breathing when you feel stressed or anxious. How you breathe is not just a reflection of your state—it’s actually a driver of it. The way we breathe directly impacts our nervous system, and one of the key players in this process is a gas called nitric oxide (NO).
Here’s where it gets interesting:
Nitric oxide is naturally produced in the nasal passages when we breathe through the nose, helping to open airways, increase oxygen uptake, and regulate the nervous system. (Lundberg et al., JAMA, 1996)
A study published in PubMed found that different nostril breathing techniques, including Alternate Nostril Breathing, increase nasal NO concentrations, which can improve cognitive function, reduce stress, and promote relaxation. (Taneja et al., 2021)
NO also plays a role in emotional regulation—research suggests it modulates neurotransmitters involved in stress and anxiety, helping to shift us from a reactive, overwhelmed state into clearer thinking. (Garthwaite et al., Neurochemistry International, 2008)
In short: Breathing through the nose—especially with alternate nostril techniques—helps the brain work better, keeps emotions steady, and gives us a sense of control over how we feel.
A Personal Story: Finding Calm in the Chaos
A few years ago, someone very close to me became seriously ill. It was one of those times when you feel utterly powerless—no matter how much you want to help, you can’t fix the situation. Just as hard was realising that someone you love was finding it hard to communicate how upset and anxious they were and so I felt helpless to support them.
I remember going to see them after a heavy dose of treatment and sitting by their bed. For a reason unknown I said something along the lines of "I know a yoga technique that makes you feel better if you want to try it?" Looking back now I was doing it for myself as much as them, I needed something to settle me down. Now, my memory isn't powerful enough to recall the exact details, but I do remember that almost instantly, we both felt the shift. My breath deepened, my thoughts slowed, and my heart rate settled. It didn’t change the situation, but it changed how I felt about it. I know this for sure, because we talk about that moment often.
Years later as I reflect on that moment, I realise something important: I wasn’t helpless in how I felt. Even if I couldn’t change the external world, I had control over my inner state. And that was enough to help me show up stronger for the people who needed me.
This is why I teach breath-work—not just because science says it works (though it does!), but because I’ve felt its power firsthand.
Our Next Social!
Next Social Event: Indoor Climbing!
Date: February 23rd Time: 2:00 – 3:30 PM
Location: Awesome Walls
Cost: £19 per person
Who’s it for? Absolute beginners welcome! We’ll be having an intro lesson, so no experience needed.
To join send an email to info@stuartpilkington.yoga & I’ll reply with details of how to book.
Looking forward to practicing with you and seeing some of you at climbing! Let me know if you have any questions.
See you on the mat,
Stuart