Anulom Vilom, commonly known as Alternate Nostril Breathing, is a foundational practice within the ancient yogic discipline of Pranayama. This technique involves the conscious regulation of breath flow through the nasal passages. The Sanskrit terms Anulom (‘with the grain’) and Vilom (‘opposite’) reflect the intentional alternation of breath between the two nostrils. The core purpose of the exercise is to harmonize the body’s subtle energies and prepare the practitioner for deeper states of focus.
Establishing Proper Posture and Setting
Before beginning the breathing cycle, establish a stable and comfortable physical foundation. Find a quiet, well-ventilated space where you will be undisturbed. Sit in a position that allows the spine to remain straight yet relaxed, such as cross-legged on a cushion, kneeling, or seated upright in a chair. Using a cushion beneath the hips helps elevate the pelvis and maintain the natural curves of the spine.
The shoulders should be gently drawn back and down, ensuring the chest is open so the breath can flow freely. Allow your hands to rest lightly on your knees, or prepare the dominant hand for the mudra, the specific hand gesture used to manipulate the nostrils. Closing the eyes helps reduce external sensory input and redirects awareness inward, deepening concentration on the breath.
Step-by-Step Technique: The Breathing Cycle
The technique relies on the precise use of the dominant hand’s fingers to control airflow, often utilizing the Nasagra Mudra or Vishnu Mudra. To form this gesture, the index and middle fingers are either folded into the palm or placed gently between the eyebrows. The thumb is positioned next to the right nostril, and the ring and little fingers are placed next to the left nostril. This allows for easy, alternating pressure to open and close the nasal passages.
Begin by closing the right nostril with the thumb and slowly exhaling any remaining air through the open left nostril. Inhale slowly and deeply through the left nostril, filling the lungs. Pause briefly, then use the ring finger to close the left nostril and simultaneously lift the thumb to open the right nostril.
Exhale fully and smoothly through the right side, ensuring the breath is steady and controlled. Next, inhale slowly and deeply through the open right nostril. This completes the first half of the cycle. To complete a full round, close the right nostril with the thumb, release the ring finger, and exhale through the left nostril, bringing the breath back to its starting point.
Refining Your Practice and Avoiding Common Errors
Refining the quality of the breath enhances the benefits of the practice. For beginners, inhalation and exhalation should be kept equal in duration, maintaining a smooth 1:1 ratio. This ensures a steady, even rhythm that helps calm the nervous system without requiring breath retention. The breath should be soft, gentle, and virtually silent, as straining or forcing the airflow is a common error that negates the relaxing effect.
A frequent mistake involves using excessive force or pressing the nostril too hard, which can be uncomfortable and disrupt the delicate nasal septum. Apply only light, gentle pressure with the fingertip, just enough to seal the passage and redirect the air. Keep the elbow of the working arm relaxed and pointing toward the floor rather than lifting it or tensing the shoulder. If the arm becomes fatigued, the non-dominant hand can offer support under the elbow.
Immediate Effects on the Nervous System
The rhythmic, controlled nature of alternate nostril breathing directly influences the Autonomic Nervous System (ANS), which governs involuntary bodily functions like heart rate and digestion. This methodical breathing pattern encourages a shift from sympathetic nervous system dominance (the “fight-or-flight” response) toward the parasympathetic branch. Activating the parasympathetic nervous system promotes the body’s “rest-and-digest” state.
This shift results in an immediate calming effect, slowing the heart rate and reducing blood pressure. The practice helps to balance the activities of the two branches of the nervous system. Practitioners report mental clarity, reduced anxiety, and enhanced concentration following a session. In yogic philosophy, this balancing effect is described as the harmonization of the Ida and Pingala nadis, or subtle energy channels, which correspond to lunar (calming) and solar (activating) energies.