What is anulom vilom and how is it done

Anulom vilom is a breathing technique in which you breathe in through one nostril, hold the breath, and exhale through the other. It is known in English as alternate nostril breathing, and sometimes called nadi shodhana, which means "clearing the channels". The practice is simple enough to learn in a few minutes and gentle enough to do every day.

The premise behind anulom vilom is that your body has energy channels called nadis, and that many people carry tension or imbalance that blocks the flow through them. The practice is said to clear those blockages, calm the nervous system and bring the mind to steadiness. It sits at the intersection of yoga, breath work and meditation, and it requires no equipment or special setting.

Why people practice anulom vilom

Most people take up anulom vilom because they want to settle their mind or ease anxiety. The rhythm of the practice—the careful alternation of breath—naturally brings attention into the present moment. When you are counting the breath and moving your awareness between your nostrils, there is no space for your thoughts to wander to things that worry you.

Regular practice is said to balance the two main nadis: ida (the cooling, lunar channel on the left) and pingala (the warming, solar channel on the right). Some practitioners believe that when these two are in harmony, the central channel called sushumna opens, creating the conditions for deeper meditation.

You do not need to accept all of the philosophy to benefit from the practice. The physical act of controlled breathing slows your heart rate and activates the parasympathetic nervous system, which is the part responsible for rest and recovery. This alone makes it useful before sleep, after a stressful day, or when you notice yourself holding tension.

When to practice anulom vilom

Anulom vilom works best in a quiet, comfortable place where you will not be interrupted. Early morning is traditionally preferred, when the mind is fresher, but the practice suits any time of day. Some people do it first thing after waking. Others use it in the evening to prepare the body and mind for sleep.

Begin with just a few minutes—five is enough to feel the effect. As you grow familiar with the technique, you can extend your practice to ten or fifteen minutes. It is better to do it regularly for short periods than occasionally for long ones.

Avoid practicing immediately after eating a heavy meal. If you have a blocked nose or sinus congestion, you may find the practice frustrating; wait until your breathing is clearer. Some yoga traditions suggest that anulom vilom is best avoided during menstruation, though this is not universal across all schools.

How the breath moves

In anulom vilom, the breath follows a specific pattern. You breathe in through one nostril, then exhale through the other, then reverse the direction. Each round—in through one side, out through the other, in through that side, out through the other—takes a minute or two depending on how slowly you move.

The key is evenness. Try to make the inhalation and exhalation take the same length of time. Many people use a simple count: breathe in for four counts, hold for four, breathe out for four. As your practice deepens, you can extend these counts, but there is no need to hold the breath if it feels uncomfortable.

The hand position helps you close and open each nostril. Use the thumb and forefinger (or thumb and ring finger) of your right hand. Rest the other fingers gently on your forehead or let them relax. This mudra, or hand gesture, keeps your shoulders relaxed and your spine upright.

What to expect

In the first few minutes, you may notice that one nostril feels more open than the other. This is normal and common. Many people breathe more easily through their right nostril during the day and their left in the evening, though this varies from person to person. The practice gradually helps to balance this over time.

Some people feel a shift in mood quite quickly—a quieting of mental chatter, a sense of gentle lightness. Others feel it as a physical sensation: a softening in the belly, a slowing of the heartbeat, a warmth spreading through the body. Some notice nothing obvious at all on their first attempts, but find after a week or two of regular practice that they sleep better or feel less reactive during the day.

Do not expect bliss or visions. Anulom vilom is not dramatic. It is a quiet practice that works by small degrees, and its value is most clear when you do it regularly and notice how you feel afterward.

Common questions and pitfalls

People sometimes wonder if they should force the breath deeper or faster to make the practice "work better". This is the opposite of what helps. The practice is gentler and more effective when the breath is soft and easy, not strained or hurried.

Another common question is whether the practice is dangerous. For most people, it is entirely safe. If you have a heart condition, severe anxiety, or respiratory illness, mention it to a yoga teacher or doctor before starting. If at any point during practice you feel lightheaded or uncomfortable, stop and return to normal breathing.

You may find that one side is much harder to clear than the other. This is not a problem. The practice itself gradually opens the passages. Keep breathing gently and trust the process.

How to practice anulom vilom

1. Sit upright in a comfortable position Settle yourself on the floor or a chair with your spine straight but not rigid. Rest your hands on your lap or knees. Make sure your shoulders are relaxed and your neck is aligned with your spine.
2. Position your hand for the nostril technique Raise your right hand to your face. Fold your index and middle fingers toward your palm, leaving your thumb, ring finger and little finger extended. You will use your thumb to close the right nostril and your ring finger to close the left.
3. Close your right nostril and breathe in Press your right nostril gently closed with your thumb. Breathe in slowly and evenly through your left nostril for a count of four.
4. Close both nostrils and hold the breath Once your inhalation is complete, close your left nostril with your ring finger so both are now sealed. Hold the breath gently for a count of four.
5. Release the right nostril and exhale Release your thumb from your right nostril while keeping your left nostril closed. Exhale slowly and completely through your right nostril for a count of four.
6. Inhale through the right and reverse With your left nostril still closed, breathe in through your right nostril for a count of four. Close both nostrils, hold for four, then release your left nostril and exhale.
7. Continue for several rounds Repeat this alternating pattern for five to ten minutes. Keep the breath steady, the counts even, and the hand position relaxed. When you finish, lower your hand and breathe normally through both nostrils.

Common questions

Is it safe to hold the breath during anulom vilom?

Yes, holding the breath for a short count is safe for most people. However, if you feel uncomfortable or lightheaded, you can skip the hold and simply alternate the inhalation and exhalation. There is no fixed rule about how long the hold must be.

What if one nostril is blocked?

If one nostril feels congested, you can still practise by breathing gently through whichever nostril is open and pausing at the blocked side. Over time, regular practice may help to balance nasal airflow, but if congestion is severe, it is better to wait until you are clearer or consult a doctor.

How often should I practise anulom vilom?

Daily practice, even for just five minutes, brings more benefit than occasional longer sessions. Most practitioners find that practising in the morning or evening becomes a natural part of their routine and produces noticeable effects within a week or two.