In the age of fads and hyped-up new-age wellness techniques, the ancient practice of Anulom Vilom withstands the test of time. Anulom Vilom (alternate nostril breathing) is thought to be one of the simplest and most powerful pranayama (breath control) practices available in yoga, and it’s often used as a kind of warm-up to the body and mind, and a means of getting a little extra para-tantri (by which I mean that it has immediate benefits to physical health, mental focus and emotional balance).
Be it a yoga freak, a health freak, or anyone with the simplest notion of adopting natural methods to combat stress, knowing Anulom Vilom could serve as a pretty handy pace card.
What is Anulom Vilom?
Anulom Vilom is a form of Nadi Shodhana which traces its origins back to ancient Indian yogic practices. The name is itself comprised of:
Anulom = same direction or natural order
Vilom = against nature or way of living
In practice, that means alternating between breathing through the left and right nostrils in a rhythmic pattern — first occupying one, then the other. The ritualistic practice of controlled breathing is thought to purify the nadis in the body and allow prana to flow more freely with fewer obstructions.
How to Practice Anulom Vilom
Anulom Vilom can be done by all, irrespective of their age and fitness levels. All you require is a quiet place and a few minutes to yourself.
Step-by-Step Guide:
Sit in any comfortable cross-legged position, just so that your spine is straight. If this isn’t comfortable for you, you can use a chair for support and sit with your feet on the floor.
With your right thumb, close off your right nostril lightly.
Take a slow, deep breath in through your left nostril.
Now cover your left nostril with your ring finger and release the right nostril and exhale gently through the right.
Through the right nostril, inhale, close it and exhale left.
This completes one round. Do this for 5 to 10 minutes, slowly building up over time.
Tips:
Inhale always slowly and deeply, without strain.
For best results, all practice should be done on an empty stomach.
Stay present and focus on your breath — this can help calm your mind down.
Health Benefits of Anulom Vilom
Although Anulom Vilom is derived from ancient spiritual practices, the physical and mental health benefits are being increasingly backed by scientific research.
Reduces Stress and Anxiety
Alternate nostril breathing has been found (in numerous studies) to activate the parasympathetic system, helping the body to recover and relax. A regular practice may reduce symptoms of anxiety and chronic stress and lower cortisol levels.
Note: A 2013 study published in the International Journal of Yoga reported that anulom-vilom pranayama significantly decreases anxiety and increases parasympathetic activity in healthy subjects.
Improves Lung Function
Anulom Vilom boosts oxygen supply to your body and strengthens your respiratory muscles. It’s frequently recommended for people with asthma or other respiratory conditions (although if you have a medical condition, you need lots of great guidance).
Balances Brain Hemispheres
With a flow of breath between the nostrils, Anulom Vilom is thought to activate both sides of the brain. This can translate to improved cognitive function, better memory and emotional regulation.
Promotes Cardiovascular Health
It can also contribute to lower blood pressure and increase heart rate variability, both important indicators of heart health. But it also promotes better circulation and lessens the burden on the heart.
Boosts Mental Clarity and Focus
The meditative aspect of the practice increases focus, mental clarity and full presence. It can serve as a powerful tool when you feel mentally scattered or overwhelmed.
Supports Detoxification
By doing this, the lungs can expel carbon dioxide and other poisons from the body more effectively. This gentle detoxification procedure may ultimately result in improved energy and vitality.
Common Myths About Anulom Vilom
Myth 1: You Must Be a Yogi to Try
The truth: Anulom Vilom is one of the easiest pranayama practices and can be done by total beginners.
Myth 2: It’s Just Breathing Exercise.
Truth: Though there is breath involved, the benefits of Anulom Vilom reach the nervous system, heart health and even emotional well-being.
Myth 3: It’s Time-Consuming. You have to make the time to connect with anyone worth staying connected with, but when you start talking to a new client, the truth is, if you do it right, it’s easy!
Reality: A mere 10–15 minutes a day can contribute to pretty dramatic payoffs over time.
Can Everyone Do Anulom Vilom?
For the majority of individuals, Anulom Vilom is a completely safe and rewarding exercise. But anyone with a respiratory condition, high blood pressure or any chronic illness should talk to a physician or licensed yoga teacher before getting started.
Moreover, one should not strain the breath or hold the breath for long periods unless one is trained to do these practices. The point is not intensity but regularity and ease.
How to Do Anulom Vilom in Your Daily Life
Here are some tips to help make it a habit for good:
Morning routine: Begin with a short practice to establish a grounding, focused tone for your day.
Pre-work meditation: Practice a few rounds before hopping into work or study to increase your ability to focus.
Evening wind-down: Incorporate it into your bedtime ritual to clear your mind.
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Final Thoughts
Anulom Vilom provides a simple, time-tested method for resetting that busy, buzzing and stressed-out world we live in. An ancient method that brings peace to the body and mind, you don’t need anything more than your breath and some time.
Whether your aim is good health or peace of mind, or simply to be in touch with yourself self- self-practising Anulom Vilom will be a step in the right direction.