Daily movement
Anulom Vilom Pranayama (Single Cycle)
A classic yogic breathing technique for nervous system balance and hemispheric coherence.
A classic yogic breathing technique for nervous system balance and hemispheric coherence.
Classical Pranayama (Yogic) · Hatha Yoga Pradipika, Gheranda Samhita · This practice addresses states of mental agitation, imbalance, or cognitive fragmentation. It promotes a felt sense of centeredness and physiological harmony. · 1-3 rounds, 1-2 times per day. Start with a 1:1 inhale:exhale ratio, gradually extending the exhale duration over time as proficiency increases (e.g., 1:2 ratio).
Why it works
Anulom Vilom systematically alternates airflow between the nostrils. This direct engagement with unilateral airflow is hypothesized to influence the autonomic nervous system via differential activation of nasal cycles and associated brain hemispheres. The controlled, rhythmic breathing modulates vagal tone, promoting parasympathetic dominance, while the cross-lateral stimulation supports interhemispheric communication and balance. This leads to a reduction in sympathetic arousal and an increase in alpha wave activity, fostering a calm yet alert state.
How to practice
Begin in a comfortable seated position with a straight spine. Close the right nostril with the right thumb. Inhale slowly and deeply through the left nostril. At the peak of the inhalation, close the left nostril with the ring finger and release the thumb from the right nostril. Exhale slowly and completely through the right nostril. Keep the left nostril closed. Inhale slowly and deeply through the right nostril. At the peak of the inhalation, close the right nostril with the thumb and release the ring finger from the left nostril. Exhale slowly and completely through the left nostril. This completes one round.
Begin in a comfortable seated position with a straight spine. Close the right nostril with the right thumb. Inhale slowly and deeply through the left nostril. At the peak of the inhalation, close the left nostril with the ring finger and release the thumb from the right nostril. Exhale slowly and completely through the right nostril. Keep the left nostril closed. Inhale slowly and deeply through the right nostril. At the peak of the inhalation, close the right nostril with the thumb and release the ring finger from the left nostril. Exhale slowly and completely through the left nostril. This completes one round.