Anuloma Viloma: Alternate Nostril Breathing

A unilateral nostril breathing practice to balance hemispheric activity and calm the nervous system.

Classical Pranayama (Hatha Yoga) · Hatha Yoga Pradipika, Gheranda Samhita · Perceived stress, cognitive imbalance, pre-sleep preparation, post-stress recovery. · Initiate with 3-5 rounds. Progress to 10-15 minutes daily. For specific purposes such as pre-sleep, perform until a sense of calm is established, up to 10 minutes.

Why it works

Anuloma Viloma systematically alternates airflow between nasal passages. This unilateral breathing influences hemispheric brain activity via nasal-brain pathways. Right nostril dominance correlates with sympathetic activation and left hemisphere activity; left nostril dominance correlates with parasympathetic activation and right hemisphere activity. Alternating airflow modulates these cycles, promoting a balanced state. The controlled breath rate and duration stimulate vagal nerve tone, contributing to a parasympathetic state and reduced heart rate variability. The sustained, gentle intrathoracic pressure changes during breath retention (kumbhaka, if practiced) further enhance vagal activation and improve respiratory muscle efficiency.

How to practice

1. Assume a comfortable seated position with a lengthened spine and relaxed shoulders. The head, neck, and torso should be aligned.

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

3. Gently close the right nostril with the right thumb. Inhale slowly and deeply through the left nostril for a count of 4.

4. Close the left nostril with the ring finger. Release the thumb from the right nostril. Exhale slowly and completely through the right nostril for a count of 8.

5. Inhale slowly and deeply through the right nostril for a count of 4.

6. Close the right nostril with the thumb. Release the ring finger from the left nostril. Exhale slowly and completely through the left nostril for a count of 8.

7. This completes one round. Continue alternating.

8. Assume a comfortable seated position with a lengthened spine and relaxed shoulders. The head, neck, and torso should be aligned.

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

10. Gently close the right nostril with the right thumb. Inhale slowly and deeply through the left nostril for a count of 4.

11. Close the left nostril with the ring finger. Release the thumb from the right nostril. Exhale slowly and completely through the right nostril for a count of 8.

12. Inhale slowly and deeply through the right nostril for a count of 4.

13. Close the right nostril with the thumb. Release the ring finger from the left nostril. Exhale slowly and completely through the left nostril for a count of 8.

14. This completes one round. Continue alternating.