Anulom Vilom pranayama is a breathing technique that wonderfully cleanses and detoxifies the body and mind while providing various health benefits. It’s one of the most often used yoga techniques. Consistent practice of this technique may improve your attention and concentration, lower stress and anxiety, and enhance your immune system. It also helps to improve digestion and circulation, and balances the three doshas in the body. Let’s learn about this pranayama in detail.
What is Anulom Vilom pranayama?
Anulom Vilom is known to balance the body’s energy. It is performed by first deeply inhaling and then exhaling through both nostrils. After this, one breathes in through one nostril, exhales through the other, and alternates between the two. Practising Anulom Vilom benefits the body and can bring a sense of calm and relaxation. It is an easy and effective technique to help achieve a balanced state of well-being.
How to practice Anulom Vilom pranayama
Anulom Vilom pranayama, also called alternate nostril breathing, is a rhythmic breathing exercise that helps balance energy flow within the body. Follow these Anulom Vilom steps to practice the breathing technique effectively —
- Find a comfortable seating position: Sit in a quiet, clean space, cross-legged on a yoga mat or cushion. Ensure that your spine is straight, promoting a good flow of energy throughout the practice.
- Close your eyes and relax: To lessen outside distractions, gently close your eyes. As you progressively get to a state of peacefulness, take a few deep breaths and let your body rest.
- Start with synchronisation: Start by placing your thumb and ring finger on your right and left nostrils, respectively. Take a calm, deep inhale through your left nostril while covering your right nose with your thumb. Exhale via the right nostril after breathing in, then close the left nostril with your ring finger.
- Maintain a consistent pattern: Inhale via your right nostril, closing it with your thumb, then exhale through your left nostril to maintain the beat. As you get more practice, continue this process while swapping nostrils for a few minutes at a time, eventually lengthening the period.
Benefits of Anulom Vilom pranayama
Anulom Vilom offers a myriad of benefits for both physical and mental well-being. Some prominent Anulom Vilom pranayama benefits include:
- Enhanced respiratory health
By practising Anulom Vilom, you can strengthen your respiratory system, increase lung capacity, and improve the overall functioning of your respiratory organs.
By encouraging a sense of calm and relaxation, this breathing method helps lower levels of tension and anxiety. You can enhance mental clarity and attention by calming the mind and balancing emotions.
- Improved cardiovascular health
Regular practice of Anulom Vilom can enhance heart health, regulate blood pressure, and improve blood circulation, thus reducing the risk of cardiovascular diseases.
- Detoxification of the body
Anulom Vilom pranayama acts as a natural detoxifier by eliminating toxins from the body, purifying the blood, and enhancing the efficiency of internal organs.
Beginners’ tips for Anulom Vilom pranayama
For those embarking on their journey with Anulom Vilom, here are some useful tips to ensure a smooth and fulfilling practice.
Start slow and gradually increase duration. You can begin with a brief practice session and extend the duration as your body becomes used to the technique. Pay attention to your body rather than pushing yourself over your limits. Seek guidance from a qualified practitioner.
If you are new to Anulom Vilom, you can receive guidance from a qualified yoga instructor who can provide personalised instructions and address any concerns or questions you may have.
How often should I do Anulom Vilom pranayama?
The frequency of practising Anulom Vilom pranayama depends on individual preferences and schedules. Beginners can start with daily practises lasting 5-10 minutes or 60 times. One can decide to extend the session to 30 minutes over time and reap the rewards. Practising at least three to four times a week can result in observable benefits to your general well-being.
Precautions for performing Anulom Vilom pranayama
While Anulom Vilom is generally safe for most individuals, taking certain precautions to ensure a safe and effective practice is essential. Here are some precautionary measures:
- Avoid practising this breathing exercise immediately after meals.
- If you have any respiratory conditions, such as asthma, bronchitis, or heart-related ailments, seek advice from a healthcare professional before practising Anulom Vilom.
- Practice in a well-ventilated space to ensure a clean and pollution-free environment.
- Begin with slow and gentle breathing; do not force the breath or strain yourself during the practice.