The practice of yoga needs no introduction. It has been a way of living for generations, largely for its various health benefits. And there’s nothing that yoga can’t do for you. That’s why it is our go-to solution for anything and everything!
One of the practices of yoga, anulom vilom, also known as alternate nostril breathing, is one of the most beneficial breathing exercises. Let’s look at some of the benefits of anulom vilom:
- Boosts the respiratory system: A study published in the Journal of Ayurveda and Integrative Medicine found that alternative breathing practices can improve the functioning of the lungs. Further, it strengthens the lungs and improves any respiratory issues, such as asthma or chest infection.
- Improves digestion: Controlled breathing helps in better blood and oxygen flow in the body, which can help you with any stomach-related infections or even constipation. It also helps to improve the functioning of your digestive system.
- Reduces stress: As we all know, any kind of exercise or physical activity helps to reduce cortisol levels, and this is true in the case of anulom vilom too! Researchers from a study published in the Journal of Indian Medical Association found that participants who performed anulom vilom showed improvement in anxiety levels, as compared to those who practiced suryanamaskar.
- Minimises snoring: Controlled breathing in anulom vilom helps to remove any kind of blockages present in your nostrils and allows smooth and constant passage of oxygen. This ensures that issues such as snoring are subsequently reduced.
- Maintains a healthy heart: Anulom vilom helps in purifying blood with better oxygen supply and removing any blockages. This, in turn, helps in regulating high blood pressure, thereby reducing the risk of any heart disease. These benefits of anulom vilom make it one of the simplest breathing practices you can add to your daily routine.
What is Anulom Vilom Pranayama?
One particular kind of pranayama, or regulated breathing in yoga, is called Anulom Vilom. It’s also known as alternate nostril breathing. You breathe in through one of your nostrils and breathe out through the other, switching back and forth. The idea is that this breath control, in a rhythmic fashion, balances the two hemispheres of the brain, improves focus, and makes you overall feel better. Practitioners believe it cleanses the energy channels, or Nadis, promoting optimal life force circulation. Anulom Vilom is well known for promoting respiratory health, lowering tension, and soothing the psyche. Anulom Vilom breathing is safe and risk-free for most individuals to practice.
How is Anulom Vilom Pranayama Performed?
When you do Anulom Vilom Pranayama, sit in a comfortable position with your spine erect. The following are the steps to take to get the full benefits of Anulom Vilom:
- Empty your mind of all thoughts that are not concerned with this moment.
- Put your outside wrists on your knees first.
- Fold your index and middle fingers into your hand with your right hand.
- Place your ring finger on your left nostril and your thumb on your right nostril.
- Now breathe in through your left nostril slowly until your lungs are filled up completely. Pay attention to your breathing.
- Remove your thumb from your nostril and block the left nostril with your ring finger.
- Breathe out slowly through your right nostril.
- Now do the same thing but in reverse, by breathing in through your right nostril and breathing out through your left nostril.
- Keep repeating the procedure alternately.
Start by doing this for a minute or two. When you do it for the first time, it could feel a little weird, so only do it when you’re comfortable.
Who Can Benefit from Anulom Vilom?
One of the loveliest things about this practice is how welcoming it is. You don’t need to be flexible, fit, or experienced in yoga to begin. If you can sit down and breathe, you can do Anulom Vilom. That makes it a gentle option for almost anyone looking to feel a little calmer and a little more balanced in their day.
People often find it especially helpful during stressful patches of life, such as before an important meeting, after a long day, or on nights when the mind simply won’t switch off. Because it asks nothing of your body but a comfortable seat and a few quiet minutes, it fits just as easily into a busy office break as it does into a slow Sunday morning.
It can be a kind companion for:
- People carrying everyday stress: If your shoulders live somewhere near your ears by evening, a few rounds of slow alternate nostril breathing can help your nervous system shift out of “always on” mode.
- Those who struggle to focus: Students, working professionals, and anyone whose attention scatters may notice the mind feels a touch steadier afterward.
- Anyone chasing better sleep: Practised gently in the evening, it can help ease the day’s tension so you settle into rest more comfortably.
- People easing into a wellness routine: If bigger workouts feel daunting, this is a soft, encouraging place to start caring for yourself.
If you live with a heart condition, breathing difficulty, or you’re pregnant, it’s always wise to check with your doctor first. Anulom Vilom is gentle, but your safety and comfort come before everything else.
How to Get the Most Out of Your Practice
Like anything worth doing, Anulom Vilom rewards patience far more than force. You don’t need to master it overnight; you just need to show up for it, a little at a time. Here are some warm, practical pointers to help you settle into a practice that actually sticks.
- Keep your breath soft. It can be tempting to pull in as much air as possible, but this isn’t about big, dramatic breaths. Let each inhale and exhale flow slowly and quietly. If your breathing feels strained or noisy, ease off; gentle is exactly right.
- Pick a time that suits your life. Early mornings are traditional and lovely, but the best time is honestly whenever you’ll actually do it. A calm five minutes before bed counts just as much as a sunrise session. Consistency matters more than the clock.
- Find a comfortable seat. You don’t need a fancy cushion or a perfect lotus pose. A chair with your feet flat on the floor works beautifully, as long as your spine is tall and your shoulders are relaxed.
- Don’t rush the beginning. The first few sessions may feel a bit awkward as your fingers and breath learn to work together. That’s completely normal. Begin with a minute or two, and allow the practice to increase with you, rather than forcing it.
- Notice how you feel after. Take a quiet moment at the end to sense the shift, perhaps a slower heartbeat, a clearer head, or simply a little more ease in your body. These small signals are part of the benefits of anulom vilom, and noticing them makes it easier to keep coming back.
- Most importantly, be kind to yourself. Some days the breath will feel smooth and effortless; other days your mind may wander a dozen times. Both are perfectly fine. The practice isn’t about doing it flawlessly; it’s about giving yourself a few honest minutes of calm.
That said, breathing exercises work best alongside proper medical guidance. If you have ongoing concerns about your blood pressure, heart, or overall well-being, a dependable general health team at Wockhardt Hospital can assess your condition and guide you on how to make the most of these benefits safely. Book an appointment or call +918108101104.
FAQs on Anulom Vilom Benefits
1. How many times should I do Anulom Vilom?
You can repeat Anulom Vilom 60 times or do it for 5 minutes. This can be done at any time of day.
2. What are the immediate effects of Anulom Vilom?
Among the many benefits of Anulom Vilom, the immediate effects include reduced stress, improved focus, enhanced respiratory function, and a sense of calmness. This alternate nostril breathing helps balance the mind and body.
3. Which organ is exercised by Anulom Vilom?
You may strengthen your respiratory system, expand your lung capacity, and enhance the general performance of your respiratory organs by engaging in anulom vilom practices.
4. Which time is best for Anulom Vilom pranayam?
Any pranayama should be performed between two hours before sunrise and one hour after sunrise. It is also advantageous to do it close to sunset.
5. Is Anulom Vilom good for high BP?
Anulom Vilom can help to lower blood pressure for people suffering from hypertension, high blood pressure, and cardiac problems caused by artery constriction.
6. Can beginners practice Anulom Vilom?
Absolutely, this is one of those practices you can pick up on day one. There’s no special flexibility or fitness needed, just a quiet spot and a few free minutes. Go easy on yourself at the start; even a minute feels like plenty when you’re new to it. As the alternate nostril rhythm starts to feel natural, you can gently stretch out the time.
7. Precautions to be taken while doing Anulom Vilom?
A few simple things make all the difference. Let your breath stay soft and unforced; this isn’t a race, and straining defeats the purpose. It’s also best done on a light or empty stomach rather than straight after a meal. And listen to your body: if you feel lightheaded, or if you’re managing a heart or respiratory condition, pause and check with your doctor before carrying on.
