Anulom Vilom (Nadi Shodhana) breathing

Introduction to Anulom Vilom (Nadi Shodhana) Breathing

Anulom Vilom, also known as Nadi Shodhana or Alternate Nostril Breathing, is a powerful yogic breathing technique that has been practiced for centuries. It is a fundamental part of Pranayama, the yogic practice of breath control. This technique involves inhaling and exhaling through alternate nostrils, which helps to balance the energy channels in the body, known as nadis.

The term ‘Anulom Vilom’ translates to ‘with the grain’ and ‘against the grain’, symbolizing the harmonious balance of opposites. ‘Nadi Shodhana’, on the other hand, means ‘purification of the nadis’. This technique is believed to cleanse and purify the subtle energy channels, promoting a balanced flow of prana, or life force, throughout the body.

Practicing Anulom Vilom is an integral part of yoga, as it prepares the body and mind for meditation and deeper yoga practices. It is often practiced in the beginning or end of a yoga session to calm the mind and enhance focus. It is also a great standalone practice for stress management and overall well-being.

Anulom Vilom practice

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Benefits of Anulom Vilom Breathing

Anulom Vilom offers a multitude of benefits, both physical and mental. Physically, it improves lung capacity, reduces stress and anxiety, and enhances respiratory health. Mentally, it increases focus and concentration, has a calming effect on the mind, and balances the energy channels (nadis).

Regular practice of Anulom Vilom can lead to significant improvements in overall health and well-being. It is a simple yet powerful technique that can be easily incorporated into daily life. Here are some of the key benefits of Anulom Vilom:

Physical BenefitsMental and Emotional Benefits
Improved lung capacityIncreased focus and concentration
Reduced stress and anxietyCalming effect on the mind
Enhanced respiratory healthBalancing of energy channels (nadis)

By practicing Anulom Vilom regularly, you can experience these benefits and enhance your overall quality of life. It is a simple yet powerful technique that can be easily incorporated into daily life. #AnulomVilom #BreathingTechnique #Pranayama

Benefits of Anulom Vilom

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How to Practice Anulom Vilom Breathing

Practicing Anulom Vilom is simple and can be done by anyone, regardless of their age or fitness level. It involves a specific hand positioning (mudra) and a nasal breathing technique. Here are step-by-step instructions on how to practice Anulom Vilom:

  1. Find a comfortable seated position. You can sit on a yoga mat, a cushion, or a chair. Ensure your spine is straight and your shoulders are relaxed.
  2. Place your left hand on your knee, palm facing upwards. This is the Chin Mudra. With your right hand, fold your index and middle fingers towards your palm. This is the Nasika Mudra.
  3. Close your right nostril with your right thumb and inhale slowly through your left nostril. Then, close your left nostril with your right ring finger and release your thumb to exhale through your right nostril. This completes one round of Anulom Vilom.

If you’re a beginner, start with shorter durations and gradually increase the practice as you get more comfortable. It’s also advisable to seek guidance from a qualified instructor to ensure you’re doing the technique correctly. #AlternateNostrilBreathing #YogicBreathing

For more in-depth guidance on yoga and breathing techniques, consider joining a yoga retreat. This can provide you with the opportunity to learn from experienced instructors and deepen your practice.

Practicing Anulom Vilom

Photo by Ivan Samkov on Pexels

Precautions and Contraindications

While Anulom Vilom is generally safe for most people, there are certain individuals who should avoid this practice. These include people with severe heart conditions, high blood pressure, or any kind of brain or spinal cord injury. Pregnant women should also avoid practicing Anulom Vilom without the guidance of a qualified instructor.

For individuals with certain health conditions, modifications may be necessary. For example, those with respiratory conditions like asthma or COPD may need to practice with shorter breath durations or under the supervision of a healthcare professional.

As with any new exercise or wellness practice, it’s always a good idea to consult a healthcare professional before starting Anulom Vilom. They can provide guidance based on your specific health condition and needs. #Mindfulness #StressRelief

Incorporating Anulom Vilom Breathing into Daily Life

Anulom Vilom can be easily incorporated into your daily routine. You can practice it in the morning to start your day with a sense of calm and focus. It can also be used as a stress management technique throughout the day, whenever you feel overwhelmed or anxious.

Additionally, Anulom Vilom can enhance your meditation and yoga practice. By practicing it before meditation, you can calm your mind and prepare it for deeper states of relaxation. Similarly, practicing it at the end of a yoga session can help to balance the energy in your body and enhance the benefits of your practice.

If you’re interested in learning more about the connection between thoughts and physical sensations, consider reading our post on The Connection Between Thoughts and Physical Sensations. This can provide you with deeper insights into the mind-body connection and how practices like Anulom Vilom can influence it.


In conclusion, Anulom Vilom is a powerful yogic breathing technique that offers numerous physical and mental benefits. From improving lung capacity and reducing stress to enhancing focus and balancing energy channels, this practice can significantly enhance your overall well-being.

By incorporating Anulom Vilom into your daily life, you can experience these benefits firsthand. Whether you practice it as part of your morning routine, use it as a stress management technique, or incorporate it into your meditation and yoga practice, this technique can provide you with a sense of calm and balance.

We encourage you to try Anulom Vilom and experience its benefits for yourself. Remember, consistency is key when it comes to any wellness practice. So, make it a part of your daily routine and reap the rewards of this powerful yogic breathing technique. #AnulomVilom #NadiShodhana

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