Anulom Vilom pranayama is known as Alternate Nostril Breathing. It is a type of Nadisodhana pranayama. This is one of the first breathing exercises taught in yogic practices, so it is very common and well-known.

Anulom means ‘in a natural direction’ and vilom translates to ‘the opposite or reverse direction’. So this pranayama is simply translated as alternate breathing. We will discuss its exact procedure later in the article, first, let’s look at why one needs to practice this breathing exercise.

Why Practice Anulom Vilom Pranayama?

The natural way of breathing alternates between two nostrils to maintain harmonized bodily function. At any given time, one of the nostrils has predominant airflow, and the other is partially blocked. In a normal healthy person, the flow of the breath alternates roughly every two hours. But for the majority of people, this period is either too short or too long due to an unhealthy diet and lifestyle, stress, disturbed sleep cycle, various diseased conditions, toxins, lack of physical activities, etc. The regular practice of alternate nostril breathing helps to balance the flow between two nostrils which slowly corrects physical and mental equilibrium.

Also refer to: Is Pranayama Just Simple Breathing?

Right vs Left Nostrils Breathing

Right nostril breathing energizes Pingala Nadi (subtle pranic channel) or solar energy, which produces heat and catabolic effects in the body. Left nostril breathing energizes Ida Nadi or lunar energy which brings coldness and anabolic effects to the body.

In ayurvedic terminology, right nostril breathing increases pitta and the element of fire in the body. The left nostril breathing increases kapha and the element of water in the body. The perfect balance between these two channels also balances vata and the element of air.

Preparation for the Anulom Vilom Pranayama:

• For maximum benefits, the best time to practice any pranayama is two hours before sunrise to one hour after sunrise. Doing it around the time of sunset is also beneficial. If you cannot perform the anulom vilom pranayama during these times, any time of the day is fine to practice it.
• It should be practiced with an empty stomach, at least two hours after a meal.
• Outside in nature or a well-ventilated room, sit in any meditative posture such as Padmasana, Siddhasana, Swastikasana, Vajrasana, or simply in Sukhasana.
• Keep head, neck, and spine in a straight line.
• The left hand is resting on the left knee in Chin mudra. Chin mudra is when the thumb and first fingertips are gently pressed; the other three fingers are lightly extended.
• Keep your right elbow bent. The right hand should be positioned on the nostrils in Pranav mudra. Pranav mudra is when you curl the index finger and the middle finger towards the palm touching the base of the thumb. Gently rest the thumb on the right nostril, and the ring finger and little finger on the left nostril.
• Keep right elbow relaxed and resting on the right side of the chest for comfortable practice.

How to perform the anulom vilom pranayama

Step 1 –

If very new to the practice, start with single nostril breathing. By closing the right nostril with the thumb, inhale through the left nostril and exhale through the left nostril. In the Sanskrit language, inhalation is called ‘Purak’, and exhalation is called ‘Rechak’. In the beginning, keep the ratio 1:1, then slowly increase to 1:2 where exhalation time is twice the inhalation time. Slowly extend the inhalation for four seconds and the exhalation for eight seconds. Do fifteen to thirty such rounds.

Now close the left nostril with the ring and little fingers, inhale through the right nostril and exhale through the right nostril. Repeat the same practice as above for the right nostril.

Do not retain your breath in the initial stage. Practice such breathing for few days to a month until you feel very comfortable with the correct ratio of inhalation and exhalation. You may increase the inhalation to five or six seconds with maintaining the same ratio. The purpose of the initial practice is to correct the wrong breathing. A strong foundation is necessary to build the advanced breathing practices, so do not rush to move forward to the next step.

Step 2 –

After feeling very comfortable with the first practice, now include alternate nostril breathing. Sit with the same hand position, right thumb on the right nostril and right ring finger, and pinky finger on the left nostril.

To practice alternate breathing, close the right nostril and inhale through the left nostril. Without holding your breath, immediately close the left nostril and exhale through the right nostril. Without pausing, now inhale through the right nostril and exhale through the left nostril. This will make one round of the pranayama. Repeat twenty such rounds.

Keep the inhalation and exhalation ratio at 1:2. You can start with one or two seconds inhalation, and go up to five to six seconds inhalation, but keep the exhalation approximately twice the inhalation. Practice this breathing for another month or two before moving to the next step.

Step 3 –

Now slowly start including the retention after inhalation. Retaining the breath after inhalation is called Antah Kumbhak or inner retention. One round will look like this:

Inhale through the left nostril → retain breath inside by closing both nostrils → exhale through the right nostril → inhale through the right nostril→ retain the breath inside by closing both nostrils → exhale through the left. Practice fifteen to twenty such rounds every day.

The table shows how to gradually increase up to the optimum ratio of 1:4:2

Inhalation (Purak)	Inner retention (Antah kumbhak)	Exhalation (Rechak)
1	1	2
1	2	2
1	3	2
1	4	2

The retention should be incorporated into the breathing very carefully. It should never be forceful retention.

Step 4 –

When inner retention feels effortless, start incorporating outer retention for the full practice of the pranayama. Retaining the breath after exhalation is called Bahya kumbhak or outer retention.

Let’s look at one full round of the Anulom Vilom pranayama.

Always start with the left nostril inhalation. Inhale through the left nostril → retain breath inside by closing both nostrils → exhale through the right nostril → retain breath outside by closing both nostrils → inhale through the right nostril → retain breath inside by closing both nostrils → exhale through the left nostril → retain breath outside by closing both nostrils. For the second round, start inhaling through the left nostril again. Repeat fifteen to twenty such rounds.

The table below shows four steps to slowly increase the retention. Outer retention takes more effort than inner retention. Each step should be practice at least for two to three months before moving to the longer retention. It can take up to a year before practicing the optimum ratio of 1:4:2:4 comfortably. Increase the retentions very slowly and practice each step for as long as your body requires.

Inhalation (Purak)	Inner retention (Antah kumbhak)	Exhalation (Rechak)	Outer retention (Bahya Kumbhak)
1	1	2	1
1	2	2	2
1	3	2	3
1	4	2	4

“Retention after deep inhalation increases the brahmana or tonifying effect, and retention after exhalation increases the langhana or reducing effect on the body.” – Dr. David Frawley, Yoga & Ayurveda

Benefits of the Pranayama:

• Purification of Nadis, the pranic energy channels. That’s why it is also known as Nadisodhana pranayama
• A healthy balance between the right and left hemisphere of the brain
• Physical-mental-emotional balance
• Slowly correct autoimmune conditions, migraine, depression, epilepsy, anger, anxiety, laziness, too much sleep
• Helps in diseases like digestive issues, low immunity, IBS, MS, RA, heart problems, low and high blood pressure, bronchitis, fibrosis, fever, skin psoriasis, addiction  
• Vata-pitta-kapha balance
• Aura cleansing and spiritual awakening

Disadvantages:

• No known adverse effect of the pranayama if performed correctly
• Do not perform it in too much cough condition and closed nostril
• In heart conditions such as high and low blood pressure, do not perform retention of the breath. Practicing only inhalation and exhalation with the correct ratio helps to maintain the optimum pressure.

Tips:

• While practicing the pranayama, keep the gaze fixed on the third eye, in between eyebrows
• Incorporate mantra chanting with the pranayama to flow the pranic energy in subtle channels like Ida, Pingala, and Sushumna for higher spiritual benefits

Do not forget to visit Kapalbhati – More Than Just a Pranayama