1 min read
27 Jan


You may have come across some pictures or clips of someone sitting in a relaxed position while covering one nostril with their finger. That’s what Anulom Vilom Pranayama is. Anulom Vilom, also known as Alternate Nostril Breathing is designed to calm the body and the mind. It is also the most common and well-known one pranayama practice. 


Anulom Vilom Pranayama is performed by inhaling air through one nostril and exhaling through the other while closing the opposite nostril. It is a fairly simple and easy practice that takes very little time, as a typical practice continues for 10 cycles of the pattern, followed by two to three minutes of normal breathing. In order to perform the pranayama, find a quiet, well-ventilated area and sit upright in a comfortable position. Now follow the steps mentioned below:

  1. Fold your right hand’s index and middle fingers inwards in order to form Vishnu mudra. Then close your right nostril with your thumb and inhale from the left nostril and hold for a few seconds.
  2. Now close your left nostril with your ring finger (or any finger you feel comfortable with) and exhale the air from your right nostril and hold for a few seconds.
  3. With your left nostril closed, inhale through your right nostril and hold.
  4. Again, close your right nostril and exhale from your left nostril and hold it for a few seconds.

Breathe normally for a few minutes after each 10 cycles, then repeat the pattern. 

Benefits: There are countless benefits of practicing Anulom Vilom Pranayama and some of which have also been backed by scientific studies. It is an exercise that can be practiced by anyone and everyone. However, if you are pregnant or suffering from hypertension, anxiety, or panic attacks, avoid holding your breath and limit yourself only to the alternate breathing in and out. Regular practice of Anulom Vilom helps to:

  • Enhance mental, respiratory, and cardiovascular health.
  • Relieve mental and physical stress and keep mental disorders at bay.
  • Improve concentration, spiritual power and memory strength.
  • Boost jatharagni (digestive fire) and improves digestion.
  • Benefit patients of asthma, diabetes, tuberculosis etc.

The benefits of anulom Vilom far outweigh the time and effort required to practice it. We recommend everyone to practice this exercise or at the absolute least give it a try in order to experience the results by themselves. 

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