Updated on 5 Dec 2025
In the hustle and bustle of daily life, even a few minutes of focused breathing can bring noticeable calm to your mind and body. Anulom Vilom pranayama is one such way. It is a yoga practice that can help balance the flow of breath and energy within the body. Regular practice can offer several benefits, including reduced stress, improved lung efficiency and better mental clarity.
This blog will guide you through Anulom Vilom pranayama, explaining what it is, the benefits it offers and how to perform it safely to make the most of its advantages.
What is Anulom Vilom?
Anulom Vilom is a yogic breathing technique. In Sanskrit, “Anulom” means “in a natural order and “Vilom” means “in the reverse order.” Together, it signifies the process of inhaling and exhaling.
The practice focuses on centring attention on the breath, balancing thoughts and energising the body. Research also suggests that practising Anulom Vilom for six weeks can reduce anxiety, enhance cognition and improve parasympathetic activity.
What are the 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:
1. 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. This yoga practice can help clear nasal passages and improve oxygen flow, helping you breathe easier.
2. Stress reduction
By encouraging a sense of calm and relaxation, this breathing method helps lower tension and anxiety. You can enhance mental clarity and attention by calming the mind and balancing emotions. It works by regulating the nervous system. Thus, it reduces the production of stress hormones and promotes an overall well-being.
3. 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. It also improves oxygen supply to the heart, which keeps it functioning optimally.
4. 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. Improved oxygen intake also supports cellular health and speeds up the removal of metabolic waste. This cleansing effect also boosts skin health, making you feel fresher and more energetic.
5. Better sleep quality
As practising Anulom Vilom relaxes the nervous system and promotes a calm mind, this makes it easier to fall asleep and stay asleep. Gradually, this can help reduce insomnia and improve overall sleep patterns.
6. Boosted concentration and memory
By balancing both hemispheres of the brain, Anulom Vilom sharpens focus and enhances memory. It improves oxygen supply to the brain, which supports cognitive functions like decision-making, learning and problem-solving.
7. Hormonal balance
This breathing technique calms the endocrine system and helps regulate hormone production. It can even be more beneficial for women managing menstrual irregularities or individuals dealing with stress-induced hormonal imbalances.
How to do Anulom Vilom pranayama?
By following the simple steps, you can 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.
Conclusion
Anulom Vilom pranayama is a powerful practice that supports physical health, mental clarity and emotional balance. Over time, it can help you feel calmer, healthier and more energised in daily life. While consistent practice can reduce the risk of certain health issues, it cannot completely eliminate them. This makes it essential to be prepared for unexpected medical situations, and having adequate health insurance is a key part of that preparation.
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Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.