Pranayama, the fourth limb of the Patanjali Yoga sutras, is an ancient breathing technique. It is the skill of understanding, developing, and channelling the vital life force in our bodies. One of the methods of Pranayama practice is called Anulom Vilom, also referred to as Alternate Nostril Breathing.

What is Anulom Vilom?

Anulom Vilom, a classic yogic breathing technique, involves controlling one’s breath consciously by closing one nostril while opening the other. ‘Anu’, in Sanskrit, means “with,” ‘Loma’ signifies “nostril hairs”, and ‘Vi’ means “Virudhha”, thus Anulom denotes “with the hair” and Vilom indicates “against the natural course.”

How to Perform Anulom Vilom?

1. When you’re ready to begin the Anulom yoga, take a comfortable seat on the floor. You can sit in the Sukhasana or Padmasana poses. Even a chair will do if you are unable to sit on the ground.
2. Fold the index and middle fingers inside to form the Vishnu Mudra with your right hand. Use your thumb to cover your right nostril and totally exhale through your left nostril.
3. Through your left nostril, inhale for four counts. With your ring and little fingers, seal your left nostril. Thus, both nostrils are now closed. Hold the breath for eight counts.
4. Now, release your right nostril, keeping your left one closed, and fully exhale to the count of eight.
5. Take a four-count breath through your right nostril. At this point, the left nostril should still be closed. Cover both nostrils and continue to hold your breath for eight counts.
6. Release your fingers from your left nostril while keeping your right nostril closed. Next, let out a long, eight-count exhalation.

This concludes the first round of Anulom Vilom. Continue this breathing exercise for 5-10 minutes.

What Are the Benefits of Alternate Nostril Breathing?

• Anulom Vilom is beneficial for the respiratory system. It enhances lung function and guards against asthma attacks.
• It keeps the heart healthy by increasing the oxygen flow to the cardiovascular system. The regular practice lowers your blood pressure, reduces blockages, and lowers the chance of any heart disease.
• Reduces gut problems such as flatulence, acid reflux, bloating, stomach infections and constipation.
• In addition to healing ear infections, it also minimizes the painful symptoms of sinusitis.
• Balances a person’s emotions and reduces tension, fear, nervousness, and panic attacks.
• Increases focus and other cognitive abilities.

How Frequently Should One Practice it?

Anulom Vilom can be performed every day. Your daily goal should be to accomplish 60 cycles. These can be practised randomly throughout the day and don’t have to be practiced in order.

Safety precautions

Before beginning to practice Anulom Vilom, it is recommended that a person should consider the following factors-

1. Even though there are no foreseeable risks or adverse effects when practicing it, however, it is best to perform it under the supervision of a qualified teacher.
2. Beginners can start practising this breathing exercise for a minute or two in the initial phases and progressively increase their capacity once they have mastered the skills.
3. If practitioners feel dizziness or difficulty in breathing, they should stop practicing it and take rest.

Anulom Vilom pranayama, an ancient breathing technique, can offer a variety of therapeutic benefits. It is appropriate for people of all ages. Pranayama is a regularly taught every day by most yoga schools in India. When one practices it on a regular basis, it helps lower physical and mental stress. It also improves heart and respiratory health. A good yoga student must regularly practice it to enhance their self-control, focus, and awareness. One can go to a 200 hrs yoga teacher training in India to learn it properly as it helps channel positive energy through the body. This positive energy soothes the psyche and reduces the negative consequences of stress. Free radical damage is reversed, and chronic lifestyle diseases are treated with it.