Anulom vilom is alternate nostril breathing: you breathe in through one nostril and out through the other, then reverse. It is the most widely practised pranayama in India and the foundation for the rest. The classical form with breath retention is called nadi shodhana, "purification of the channels"; anulom vilom usually means the gentler version without retention, which anyone can begin with.
Before you start
- Practise on an empty stomach, ideally in the morning, in fresh air.
- Sit with a tall spine: cross-legged on a cushion, on your heels, or on a chair with feet on the floor.
- Both nostrils should be reasonably clear. If one is blocked, a jala neti nasal wash beforehand helps.
The hand position
Use the right hand in nasika mudra (also called Vishnu mudra): fold the index and middle fingers into the palm. The thumb will close the right nostril and the ring finger the left. Rest the left hand on the knee.
How to do anulom vilom
- Close the right nostril with the thumb. Breathe in slowly through the left nostril.
- Close the left nostril with the ring finger, release the thumb, and breathe out slowly through the right.
- Breathe in through the right nostril.
- Close the right nostril, release the left, and breathe out through the left.
That is one round. Keep the breath silent, smooth and unforced. Begin with five minutes and build up to ten or fifteen.
The breath ratio
Start with equal counts, for example in for 4 and out for 4. After a few weeks, if it is comfortable, lengthen the exhalation to twice the inhalation (in for 4, out for 8), which is more calming. Never strain to reach a count; the breath should stay easy throughout.
What it can do
Most people find anulom vilom calming and steadying, which is why it is often practised before meditation. Some studies suggest that slow alternate nostril breathing can help with relaxation and reduce feelings of stress, though the research is limited. In the yoga tradition it balances the two main energy channels, ida and pingala. It is a practice for a quieter mind, not a treatment for disease.
Precautions
- Do not hold the breath until a teacher has shown you how; retention is the advanced form.
- Stop if you feel dizzy, breathless or anxious, and return to normal breathing.
- If you have a heart or lung condition, high or low blood pressure, or are pregnant, practise gently without retention and ask your doctor first.
- Do not practise with a heavy cold or a fully blocked nose.
Learning pranayama properly
Pranayama is learned best with a teacher who can watch your posture and breath. Our guide to the types of pranayama explains where anulom vilom fits among the other practices. On our 200 Hour Yoga Teacher Training pranayama is taught every morning, and our 7 Day Himalayan Yoga & Meditation Retreat includes daily breathing practice for beginners.
