Anulom Vilom: The Ultimate Guide to Breathing Technique and Its Benefits

We are discovering new insights about pranayama daily. But are we fully aware of what pranayama means? Here is the answer: the word “pranayama” is taken from the Sanskrit words “prana”, which means breath, and “Yama”, which means extension. Therefore, we know that it is just a regulation of breath. But actually, it’s way more than this.

Its true meaning controls the source of the most vital part of life, the breath.

Among many pranayamas, the Anulom Vilom Pranayama is one of the standard breathing techniques. 

In this practice, you use your finger to block one nostril while breathing in and out through the other, alternating between sides.

With the many pranayama and meditation techniques, you can quickly calm your mind and elevate your spiritual journey.

In a healthy person, the breath alternates between nostrils every two hours—the nasal cycle. This period varies considerably from person to person; the longer it takes to switch from one nostril to another, the more it shows decreased vitality.

Scientists who recently discovered it have termed it the ‘nasal cycle,’ even though yogis have known about this phenomenon since Shiva invented pranayama about 7,000 years ago.

What is Anulom Vilom?

Anuloma Viloma Pranayama is one of the leading practices of Pranayama. This is mentioned in the yogic texts Hatha Yoga Pradipika, Siva Samhita, Puranas, Gheranda Samhita, Tirumandiram, and Upanishads.

In Sanskrit, Anuloma indicates ‘successive’ or in ‘accordance with the natural order’, Viloma means ‘against the natural order’, and Pranayama means control of breath is an extension of the breath or life.

Anulom Vilom in English is called an alternate nostril breathing exercise. It begins the Pranayama Section in yoga and involves inhalation and exhalation techniques. The duration of the inhalation and expiration depends entirely on the practitioner’s capacity. 

In the beginning phase, it can start at 2 seconds and gradually increase to 20 seconds. Pranayama is an advanced practice that is done without breath retention. To command this, it is necessary to learn Pranayama under the guidance of expert yoga teachers. 

Best Time to Practice Anlom Vilom Pranayama

Morning is the ideal time to practice any pranayama, including Anulom Vilom.

• It helps energize the body.
• It calms the mind for the day ahead.

The evening is also a great time to practice Anulom Vilom.

• It helps you relax and unwind after a long day.

Anulom Vilom Pranayama Steps

Anulom Vilom Pranayama is easy to perform, and no complicated instructions are involved. Follow the Anulom Vilom steps listed below:

• Place a mat on the ground and sit relaxed, ensuring your body is at ease.
• Close your eyes, keep your spine straight, and breathe in a relaxed and controlled manner.
• Place your hands on your knees, pause for a while, and enjoy the calmness of the environment.
• You must keep your palms facing the sky in the Gyan mudra position for a few seconds.
• Now, slowly and very relaxed, take your right hand to the right nostril.
• Your left hand must be on the left knee at this stage.
• Firmly close this nostril to block the airflow temporarily.
• Then, slowly inhale from the left nostril and hold on for a few seconds.
• Know to exhale slowly from the right nostril.
• While doing this act, the left nostril should be closed.
• Place your hands softly on your knees in a relaxed position.
• While exhaling, the speed of breathing should be slow.
• As of now, inhale through the right nostril and close the left nostril with your ring and little finger.
• Again, exhale, hold the other side, and do this very slowly.
• Do this process alternatively and keep doing it for a while.
• Doing this will complete one cycle of the Pranayama.
• These are the steps. Repeating the steps is enough to do it again.

Note: Your body must be relaxed, with your eyes shut, and the exhalation must be longer than the inhalation. But if you are a beginner, you can do it quickly.

Precautions For Anulom Vilom Pranayama?

Before you begin Anulom Vilom Pranayama, make sure to follow these fundamental precautions:

• Practice Anulom Vilom Yoga on an empty stomach, preferably in the morning, and breathe in the fresh, natural air.

• A gap of at least 4-5 hours must exist between the performance of the Anulom Vilom Pranayama and your meal.

• Reciting “OM” while performing this asana will benefit your body, mind, and soul.

• Start slow, and take it easy. Beginners should not be pressured.

• Inhale and exhale through the nose, ensuring no sound is produced from the mouth while performing the asana.

• The pressure on the nostril should be gentle enough to block the airflow without causing any strain.

• Holding your breath too forcefully can adversely affect your body, so it’s recommended to refrain from it.

Anulom Vilom Pranayama Benefits

The benefits of Anulom Vilom are separated in every way, including physical, mental, and spiritual; let’s explore each one of them in detail:

1. Boosts Respiratory Health

A research article published in the Journal of Ayurveda and Integrative Medicine discovered that alternative breathing practices (Anulom Vilom Yoga) are important for improving lung function. They strengthen the lungs and improve respiratory issues like asthma and chest infections.

2. Reduces Stress

A study published in the Journal of the Indian Medical Association found that participants who practised Anulom Vilom had a significant improvement in anxiety levels compared to those who just practised Suryanamaskar.

3. Helps Reduce Snoring

By practising controlled breathing in Anulom Vilom Yoga, you can clear blockages in your nostrils, ensure a steady oxygen flow, and reduce problems such as Snoring.

4. Benefits of Anulom Vilom in Digestion

Controlled breathing improves blood and oxygen flow in the body, which helps with stomach-related infections like constipation and the efficiency of the digestive system.

5. Anulom Vilom Benefits for Heart

Anulom Vilom improves oxygen supply, purifies the blood in the heart, and moves blockages. Pranayama helps regulate blood pressure by reducing the risk of heart disease.

6. Improves Skin Vitality

Anulom Vilom has fantastic skin benefits. Regular practice improves blood and oxygen flow, uplifts the outer layer of your body, and gives it a natural glow.

7. Benefits of Anulom Vilom in Weight Loss

Anuloma Viloma pranayama can help with weight management by boosting metabolism. By controlling your breath, oxygen intake increases, which burns calories more effectively.

8. Reduce Depression

Alternate nostril breathing has a calming influence on the mind, which helps the mind with struggling with depression. Practising Anuloma Viloma for a longer time reduces stress and brings mental calmness, helping manage symptoms of depression while enhancing overall emotional Health.

9. Concentration improves 

Anuloma Viloma is part of meditation, which brings your mind to the present time and improves your Concentration. It also improves cognitive function by balancing the brain’s left and right Halves.

Differences Between Nadi Sodhan and Anulom Vilom

Some yoga practitioners are confused about whether Nadi Sodhan and Anulom Vilom Pranayama are the same. This is incorrect because there are minor differences in their practice steps and benefits of Anulom Vilom.

• Anuloma Viloma means alternate nostril breathing, and Naadi Shodhan pranayama means cleaning of Naadis.

• This pranayama is done from basic to advanced levels. Anulom Vilom is one of the levels.

• Practice Techniques In Anuloma Viloma, one does not need to hold one breath, whereas in Nadi Sodhan, one needs to hold one breath inside for as long as possible. You can start by practising a 2-second Inhale, 5-second retention, and 8-second exhalation.

• In Anuloma Viloma, the air is inhaled from the left nostril and exhaled from the right one; after that, it is inhaled from the right nostril and exhaled from the left one.

• In Nadi Shodhan, the air is inhaled from the left nostril and exhaled from the right. The second time, it is inhaled from the right nostril, held for a few seconds, and exhaled from the left.

Both Nostrils are connected to the directional area of the Brain. When you Inhale from the left, you try to supply energy to awaken the right side of the mind. And when you take a breath (Prana) from the right nostril, you try to awaken the left side of the Brain.

Read More – Nadi Shodhana: Meaning, Benefits, and the Process for Achieving Balance

Conclusion

Anulom Vilom is an assertive Pranayama practice that reduces stress and encourages a healthy nervous system. Including this Practice in your daily routine will help you maintain balance within your body. 

If you want to learn about the Pranayama in more detail, you can join the 200 Hour Yoga TTC in Rishikesh at Rishikul Yogshal. 

Frequently Asked Questions

Question 1. What is the rule of Anulom Vilom?
Answer.  The Anulom Vilom Pranayama technique alternates the breath between the left and right nostrils.

Question 2. What is the advantage of Anulom Vilom?
Answer. Anulom Vilom helps reduce chronic pain diseases like migraines or arthritis. It reduces stress hormones and improves oxygen flow, which helps relieve pain and discomfort over time.

Question 3. How to practice Anulom Vilom Pranayama correctly?
Answer. Many people ask in Hindi, “Anulom Vilom kaise kare?” So, here is the answer. While practising the Anulom Vilom Pranayam, use the right hand. Fold your middle and index fingers in your palm. Know to place your thumb gently on the right nostril and the ring finger on your left nostril.

Question 4. What is the difference between Nadi Shodhana and Anulom Vilom?
Answer. While both Nadi Shodhana and Anulom Vilom are forms of nostril breathing in yoga, the key difference is that Nadi Shodhana incorporates a breath-holding (Kumbhak) phase after each inhale, whereas Anulom Vilom does not. In this technique, you breathe in through one nostril and out through the other without retention. Thus, Nadi Shodhana is a more advanced practice that includes breath retention, while Anulom Vilom is a basic alternate nostril breathing technique.