Pranayama · Anxiety & balance

Anulom Vilom (Alternate Nostril Breathing)

BreatheForCalm Team General wellness guide · 6 min read · Updated 2025
Inhale 4sHold 4sExhale 4s

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What is Anulom Vilom?

Anulom Vilom (अनुलोम विलोम) is a pranayama from the Hatha Yoga tradition, also called Nadi Shodhana or Alternate Nostril Breathing. It involves breathing alternately through each nostril, guided by a specific hand position.

Hand position (Vishnu Mudra)

  • Use your right hand. Fold index and middle fingers toward your palm.
  • Thumb closes the right nostril.
  • Ring + little fingers close the left nostril.
  • Left hand rests on your left knee.

One complete cycle

  1. Close right nostril (thumb). Inhale left — 4 counts.
  2. Close both. Hold — 4 counts.
  3. Open right. Exhale right — 4 counts.
  4. Keep right open. Inhale right — 4 counts.
  5. Close both. Hold — 4 counts.
  6. Open left. Exhale left — 4 counts. Repeat.
💡 Skip holds if uncomfortable: inhale left → exhale right → inhale right → exhale left. Still highly beneficial.

Benefits

  • Research-supported reductions in anxiety and perceived stress
  • Preliminary findings on blood pressure
  • May improve reaction time and cognitive performance
  • Calming without making you drowsy — useful before study sessions

Safety

⚠ Note: Skip holds if pregnant (first trimester) or if you have heart conditions or high BP. Don't force breathing if congested — try Diaphragmatic breathing instead. Stop if dizzy.
Does it matter which nostril I start with?
Traditional practice starts with the left nostril (closing the right first), thought to activate the calming side of the nervous system. Try both and notice any difference.