Anulom Vilom, commonly known as Alternate Nostril Breathing, is a foundational practice within the larger system of Pranayama, or yogic breath control. This technique regulates the flow of prana, the subtle life force energy, through the body’s energetic pathways called nadis. Consistent practice clears and purifies these channels, specifically balancing the ida (lunar, calming) and pingala (solar, energizing) energy currents. This internal balance aids in achieving deeper states of focus and relaxation.
Preparation and Posture
Before beginning the practice, find a stable and comfortable seated position with the spine upright. Traditional postures like Sukhasana (Easy Pose) or sitting on a chair with feet flat on the floor are suitable. The shoulders should be relaxed and the head held neutrally, aligning the ears over the shoulders.
The breath control is managed using Vishnu Mudra, typically performed with the right hand. To form this mudra, the index and middle fingers are folded down toward the palm. The extended thumb, ring finger, and little finger are used for alternating the nasal airflow. The thumb closes the right nostril, and the ring finger closes the left.
Step-by-Step Execution
The practice begins by using the right thumb to close the right nostril. Inhale slowly and deeply through the open left nostril, filling the lungs. Once the inhalation is full, close the left nostril with the ring and little fingers, briefly holding the breath.
Next, release the thumb and exhale smoothly through the right nostril. The exhalation should be controlled and slightly longer than the inhalation; a 1:1 ratio is a good starting point, gradually moving toward 1:2. Without pause, inhale immediately through the same open right nostril.
After the right inhalation is complete, use the thumb to close the right nostril again. Release the fingers from the left nostril and exhale fully through the left side. This sequence—inhale left, exhale right, inhale right, exhale left—completes one full round of Anulom Vilom. The cycle should be performed with a gentle, non-forced rhythm, focusing on the duration of the breath.
Physical and Mental Effects
Consistent practice influences the body’s autonomic nervous system. The technique encourages a shift from the sympathetic nervous system (“fight or flight”) toward the parasympathetic system. This activation initiates the body’s relaxation and restorative processes.
Scientific studies indicate that the practice can help reduce anxiety and physiological stress levels. By regulating the breathing rate, Anulom Vilom promotes improved oxygenation and harmonizes activity between the left and right hemispheres of the brain. This balancing effect results in a clearer, calmer mental state, leading to improved concentration and focus.
Timing and Safety Guidelines
Anulom Vilom is best practiced on an empty stomach, either in the morning or evening, ensuring a gap of at least four hours after a major meal. Beginners should start with five to ten minutes per session and gradually increase the time. Consistency is more beneficial than extended, sporadic sessions.
Avoid any sense of strain or breathlessness; the breathing should always feel smooth and natural. If you have severe respiratory issues (such as a cold, flu, or fever) or high blood pressure, avoid the practice entirely or consult a healthcare professional. Forcefully holding the breath or pushing beyond a comfortable capacity should be avoided.