Anulom Vilom Pranayama

A classical yogic breathing technique for balancing the nervous system through alternate nostril breathing. It promotes mental clarity and emotional regulation.

Classical Pranayama (Hatha Yoga) · Hatha Yoga Pradipika, Gheranda Samhita (classical yogic texts) · Mental fatigue, emotional dysregulation, pre-sleep agitation, difficulty focusing. · Start with 5-10 rounds (approximately 5-10 minutes). Gradually increase to 15-20 minutes as tolerance develops. Practice once or twice daily, ideally on an empty stomach.

Why it works

Anulom Vilom Pranayama systematically alternates airflow between the left (ida) and right (pingala) nostrils. This modulation is hypothesized to balance sympathetic and parasympathetic nervous system activity, promoting coherent brainwave states and reducing allostatic load. The gentle resistance of nasal breathing and focused attention on the breath further calms the amygdala, reducing threat responses. Neurologically, it may influence hemispheric balance and improve respiratory sinus arrhythmia.

How to practice

1. Assume a comfortable seated position with a straight spine, relaxed shoulders, and an open chest. \

2. Form the Vishnu Mudra with your right hand: Fold your index and middle fingers into your palm, leaving your thumb, ring, and pinky fingers extended. \

3. Close your right nostril gently with your right thumb. Exhale completely through your left nostril. \

4. Inhale slowly and deeply through your left nostril for a count of 4. \

5. Close your left nostril with your ring and pinky fingers. Release your thumb from your right nostril. \

6. Exhale slowly and completely through your right nostril for a count of 8. \

7. Inhale slowly and deeply through your right nostril for a count of 4. \

8. Close your right nostril with your right thumb. Release your ring and pinky fingers from your left nostril. \

9. Exhale slowly and completely through your left nostril for a count of 8. \

10. This completes one round. Continue alternating in this manner.

11. Assume a comfortable seated position with a straight spine, relaxed shoulders, and an open chest. \

12. Form the Vishnu Mudra with your right hand: Fold your index and middle fingers into your palm, leaving your thumb, ring, and pinky fingers extended. \

13. Close your right nostril gently with your right thumb. Exhale completely through your left nostril. \

14. Inhale slowly and deeply through your left nostril for a count of 4. \

15. Close your left nostril with your ring and pinky fingers. Release your thumb from your right nostril. \

16. Exhale slowly and completely through your right nostril for a count of 8. \

17. Inhale slowly and deeply through your right nostril for a count of 4. \

18. Close your right nostril with your right thumb. Release your ring and pinky fingers from your left nostril. \

19. Exhale slowly and completely through your left nostril for a count of 8. \

20. This completes one round. Continue alternating in this manner.