Benefits of Anulom Vilom and How to Do It

Introduction

Anulom Vilom pranayama is an ancient practice, also known as alternate nostril breathing, that promotes physical and psychological well-being. By balancing the body’s energy channels, it helps regulate blood pressure and boost overall vitality. Incorporating this technique into your daily routine can lead to a healthier, more centred life.

What is Anulom Vilom?

Anulom Vilom, a specific type of pranayama or controlled breathing technique, is widely practised in yoga. It involves alternating your breath between the left and right nostrils – a process believed to balance the body’s energy channels, known as ‘nadis’. The practice begins by closing one nostril with a finger while inhaling through the other, then closing the opposite nostril to exhale. This cycle is repeated with each breath, promoting a sense of calm and enhancing lung capacity.

Various studies indicate that Anulom Vilom can serve as an effective tool in improving respiratory and cardiovascular health, reducing stress levels, and even enhancing cognitive functions. Regular practice is associated with better mental clarity, emotional stability, and an overall feeling of well-being.

While some proponents claim that Anulom Vilom can help manage chronic conditions like asthma and hypertension, current scientific evidence is limited and not conclusive. It should be considered a supportive practice and not a replacement for medical treatment.

Stay tuned as we delve into the step-by-step process of how to practise Anulom Vilom in the following sections.

Did You Know? Anulom Vilom is rooted in ancient Indian yoga practices dating back thousands of years. This technique is believed to balance the body’s energy, or prana, and is often practised along with meditation. Interestingly, Anulom Vilom is not only beneficial for stress relief but also enhances cognitive functions by increasing oxygen flow to the brain. Additionally, it can be practised anywhere, making it a versatile tool for improving mental clarity and emotional stability. Many yogis consider it essential for achieving a state of inner peace and harmony.

How to Do It? The Magic of Anulom Vilom

Here’s a simple step-by-step guide to help you on your journey of practising Anulom Vilom Pranayam for better health.

1. To begin, find a quiet space with minimal distractions. This can be any place where you feel relaxed. Ensure you make yourself comfortable; you can sit cross-legged on the floor or in a chair. Remember, it is important to sit straight so that your breathing is smooth and unobstructed.
2. Now, close your eyes and take some deep breaths. This will help you to centre yourself and prepare for the exercise ahead.
3. Position your hand by placing the right thumb on the right nostril.
4. Slowly and deeply inhale through your left nostril. Try to inhale for a count of four.
5. Hold your breath for eight counts.
6. Using your right ring finger, close your left nostril.
7. Exhale gently through your right nostril for a count of eight. As you do this, feel the release of tension and negativity from your body.
8. Switch to inhale through your right and exhale through your left nostril using the same counts.
9. Continue this pattern for about 5-10 minutes, focusing on each breath and keeping a rhythmic flow.

Tip to Note: Increase the counts after you’ve been consistent with the practice. Inhale for four counts, retain your breath for sixteen counts and exhale for eight counts.

Benefits of Anulom Vilom Pranayama

Anulom Vilom benefits are numerous and widespread, targeting specific areas of your health. Let’s explore these benefits in detail:

1. Benefits of Anulom Vilom for Blood Pressure

Anulom Vilom may support healthy blood pressure by promoting relaxation and lowering stress. Studies suggest that regular practice can reduce both systolic and diastolic blood pressure, likely due to its effect on the autonomic nervous system (ANS), which regulates heart rate and vascular tone.

Note: While helpful as an adjunct, it is not a substitute for medical therapy in hypertension management.

2. Benefits of Anulom Vilom for the Brain

Anulom Vilom enhances brain function by improving oxygen supply and promoting mental clarity. The practice helps reduce anxiety and stress, leading to better focus and concentration. Additionally, Anulom Vilom stimulates the brain’s relaxation response, which can enhance creativity and problem-solving skills. This technique also fosters a sense of calm, allowing for improved emotional regulation and resilience against daily stressors.

3. Benefits of Anulom Vilom for the Heart

Anulom Vilom also has extensive benefits for heart health. By promoting relaxation and reducing stress, which are crucial factors for maintaining a healthy cardiovascular system, the practice helps lower heart rate and blood pressure, thereby reducing the risk of heart disease. Regular practitioners often experience improved circulation and oxygenation of the heart muscle, enhancing overall cardiac function. Furthermore, Anulom Vilom encourages mindfulness, which can lead to healthier lifestyle choices, such as better diet and exercise habits, further benefiting heart health.

4. Benefits of Anulom Vilom for the Respiratory Tract

Anulom Vilom encourages deep, rhythmic breathing, which improves lung capacity, enhances oxygen exchange, and helps clear the airways. It strengthens respiratory muscles like the diaphragm and intercostal muscles, making breathing more efficient. While some patients with asthma report subjective improvement, Anulom Vilom should be considered a complementary practice and not a primary treatment.

5. Other Benefits of Anulom Vilom

Beyond its specific health benefits, Anulom Vilom promotes overall well-being by enhancing emotional stability and mental clarity. Regular practice can lead to improved sleep quality, increased energy levels, and a greater sense of mindfulness.

Additionally, it fosters a deeper connection between body and mind, encouraging self-awareness and personal growth. By incorporating Anulom Vilom into your daily routine, you can cultivate a more balanced and harmonious lifestyle, ultimately enhancing your quality of life.

Risks of Exercise

Exercise, including yoga practices like Anulom Vilom Pranayama, is generally beneficial for maintaining our health and wellness. However, it’s important to understand that it does carry certain risks. These can range from minor concerns such as muscle strains and sprains due to improper technique or overexertion to more serious risks.

Other potential risks include dehydration and exacerbation of chronic conditions. It’s crucial to approach exercise with caution, especially for those with underlying health issues. By doing so, you are more likely to reap the benefits of physical activity while minimising these risks.

Conclusion

Anulom Vilom Pranayama offers a wide array of benefits for both body and mind. Its simplicity makes it ideal for all ages and fitness levels. Regular practice can support respiratory efficiency, emotional balance, and cardiovascular health. However, while it offers support for wellness, it is not a replacement for medical care in conditions like hypertension, asthma, or heart disease. Practice with mindfulness, proper technique, and consistency to experience the full transformative potential of this ancient breathing technique.

FAQs

References

• Bali, S. & Sharadendu Bali. (2024). Rationale of Anulom Vilom, The practice of alternate nostril breathing. In Acta Scientific Medical Sciences [Review Article]. https://doi.org/10.31080/ASMS.2024.08.1858
• Bal, B. S. (2010). Effect of anulom vilom and bhastrika pranayama on the vital capacity and maximal ventilatory volume. In Academic Journals, Journal of Physical Education and Sport Management (Vol. 1, Issue 1, pp. 11–15) [Full Length Research paper]. Academic Journals. https://academicjournals.org/journal/JPESM/article-full-text-pdf/BE71AFE678.pdf
• Sharma, V. K., Barde, P. B., Kathrotia, R., Sharma, G., Chitturi, V., Parmar, N., Dhruva, G., Kavathia, G., & Rajendran, R. (2024). Effects of an 8-week intervention of anulom vilom pranayama combined with heartfulness meditation on psychological stress, autonomic function, inflammatory biomarkers, and oxidative stress in healthcare workers during COVID-19 pandemic: a randomized controlled trial. Journal of Basic and Clinical Physiology and Pharmacology. https://doi.org/10.1515/jbcpp-2024-0001