Anulom Vilom Pranayama | Alternate Nostril Breathing | अनुलोम विलोम

Healthy breathing is responsible for our ability to heal, control blood flow, maintain healthy functioning of our organs, and promote cellular growth. Prana which is our breath disperses energy through channels called chakras. Because of this, yoga places a high priority on Anulom Vilom pranayama, also known as controlling one’s breath. 

Identifying, generating, and channeling this essential life energy in our systems is indeed the skill of pranayama. Different pranayamas have different kinds of benefits. Anulom Vilom is a kind of pranayam that has a special significance. It aids in the overall purification of the nervous system, restoring health, and fostering mental peace, and tranquility. It is useful in order to prepare the body for meditation. 


  • Sit down comfortably in Padmasana or Sukhasana, and keep both your hands on your folded knees while closing your eyes. Keep your spine upright.  
  • With your right thumb, pinch your right nostril shut. Breathe in gently via your left one. This helps in filling your lungs with excess amounts of oxygen. 
  • Exhale while slowly removing your thumb from the right nostril
  • While exhaling simultaneously pinch your left nostril shut with the help of your middle finger, breathe in through the right one, withdraw your thumb and breathe out. 
  • Continue alternate breathing in and out from the nostrils. 
  •  After breathing out from one nostril take a note that you inhale from the same one for the next round. 
  • You can also practice a short spanned meditation after this pranayama for maximum benefits. 
  • Repeat for 10 rounds and increase the number of rounds with regular practice. 


Just like the benefits of all pranayama, the benefits of Anulom Vilom for your overall cognitive, bodily, spiritual, and emotional wellness are truly wonderful. When it comes to Anulom Vilom, your consciousness and management of your breath can immediately soothe you. A few other significant advantages are listed below: 

  • Anulom Vilom helps you keep grounded. When paired with meditation, this pranayama improves focus, which makes your inner dialogue stop and enables you to gaze within.
  • Anulom Vilom helps you to calm your thoughts, which in turn helps you to see individuals and events more clearly. This lessens unwholesome feelings like negativity, rage, and irritation while also helping you better handle their roots.
  • Cortisol, a stress hormone, is found in high quantities in people who experience chronic anxiety and stress-related disorders. Reduced cortisol levels as well as increased endorphin production are two major benefits of Anulom Vilom. Your tension and anxiousness are reduced by doing this, and it may even aid with moderate depression.
  • Your blood flow is enhanced by Anulom Vilom, which is among its significant advantages. Your intellect, attentiveness, concentration, and imagination are improved as a result. Increased blood flow to the cerebellum reduces the chances of neurodegenerative diseases including Parkinson’s and Alzheimer’s.
  • Anulom Vilom’s improved circulation maintains your organs operating at peak efficiency and boosts your resistance to illness.
  • It keeps your heart healthier by increasing the oxygen flow to your heart and lungs. The regular practice lowers hypertension, reduces blockages, and lowers your risk of developing heart disease.
  • It also prevents intestinal issues, and lessens gas, bloating, acid reflux, constipation, as well as stomach infections.
  • This breathing exercise enhances the functional ability of the lung and guards against asthma attacks, COPD, and other conditions.
  • Additionally, this is also known to treat ear infections as well as lessen the uncomfortable symptoms of sinusitis. 


There aren’t any substantial negative effects of practicing this pranayama but since people don’t perform it standardly everywhere, numerous studies advise finding a certified yoga instructor so as to discover the right way to practice this pranayama safely and successfully. This could also assist you in maximizing the advantages of this traditional yoga practice. 

Anulom Vilom could be beneficial for managing your overall wellness. However, it is not advised to take it as your only course of treatment if you’re trying to address a serious health issue.

Start off with only a couple minutes of pranayama and gradually build up to longer sessions as your comfort increases. If you get dizziness or have difficulty breathing, stop. People with chronic cardiovascular or respiratory problems are also advised not to perform this practice without proper guidance.


Anulom Vilom pranayama is a wonderful breath-control technique that is known to have a profoundly positive effect on both the mind and the body. The secret to reaping all of its advantages is to perform this practice while you’re at ease and find it enjoyable. To unwind and calm your mind, combine it with yoga and meditation.

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