What is Anulom Vilom?
Anulom Vilom is one of the most important techniques in pranayama. In English it is usually called alternate nostril breathing: you breathe in through one nostril and out through the other, slowly and calmly. It is a simple practice, but a very powerful one. It balances the left and right side of the body and mind, calms the nervous system and prepares you beautifully for meditation.
In the video above I guide you through the technique. Below you find a short version so you can practise on your own.
How to practise alternate nostril breathing
- Sit comfortably with a straight spine and relax your shoulders and face.
- Rest your left hand on your knee. Bring your right hand up and gently close your right nostril with your thumb.
- Breathe in slowly through the left nostril.
- Close the left nostril with your ring finger, open the right nostril and breathe out slowly through the right.
- Breathe in through the right nostril, close it, and breathe out through the left. This is one round.
- Continue for 5 to 10 minutes, keeping the breath smooth, quiet and without any strain.
Start with a natural rhythm. When you feel comfortable, you can slowly make the exhale a little longer than the inhale, which brings even more calm.
Benefits of Anulom Vilom
Many people practise Anulom Vilom to reduce stress, to calm a restless mind and to sleep better. Because it slows the breath down and brings your attention inward, it is a lovely practice to start or end your day with. As always with breathwork: listen to your body, never force the breath, and if you have a medical condition, check with your doctor first.
Continue your practice
Would you like to go deeper? Explore Breath is Life, my online pranayama and breathwork course. All my courses are pay what you can, so everyone can learn these practices.
With love,
Michaël
