What is Anulom Vilom?
Anulom Vilom (“with the grain, against the grain”) — closely related to Nadi Shodhana, “channel cleansing” — is one of the most widely practised pranayamas in India. You use your right hand to close one nostril at a time, so the breath flows in one side and out the other in a steady alternating rhythm.
Traditionally it is said to balance the ida (calming, lunar) and pingala (energising, solar) channels. In modern terms, it is a slow, rhythmic and highly focusing breath that leaves you calm but alert.
How to do Anulom Vilom, step by step
- Sit tall on a chair or cross-legged. Rest your left hand on your knee.
- Fold the index and middle fingers of your right hand into the palm (Vishnu mudra). You will use the thumb for the right nostril and the ring finger for the left.
- Close the right nostril with your thumb. Inhale slowly through the left for 4.
- Close both nostrils and hold gently for 4 (beginners can skip the hold).
- Release the thumb and exhale through the right for 4.
- Inhale through the right for 4, close both and hold, then exhale through the left.
- That is one round. Continue for 5–10 minutes, finishing with an exhale through the left nostril.
Practise along with the timer above — one cycle takes 24 seconds. Turn on Voice to keep your eyes closed.
What the science says
Studies of alternate nostril breathing show immediate reductions in heart rate and blood pressure in healthy volunteers (Telles et al., 2014), along with improvements in attention and reaction time in several small trials. The slow, structured pattern and the attention needed to coordinate the hand both contribute to its focusing effect. Larger, high-quality studies are still needed, but the existing evidence is consistently positive.
Benefits of Anulom Vilom
Tips for better practice
- Blocked nose? Practise the pattern mentally, or clear your nose first with gentle steam.
- Keep fingers light — no pressing hard on the nose.
- Beginners: skip the holds for the first two weeks (in 4, out 4).
- Best on an empty stomach, morning or early evening.
Safety notes
Omit the breath holds if pregnant, if you have high blood pressure, heart disease or epilepsy. Do not practise with a heavy cold or sinus infection.
Frequently asked questions
Is Anulom Vilom the same as Nadi Shodhana?
Which nostril do I start with?
How long should I practise?
References
- Telles S. et al. (2014). Blood pressure and heart rate variability during yoga-based alternate nostril breathing practice and breath awareness. Medical Science Monitor Basic Research.
- Zaccaro A. et al. (2018). Frontiers in Human Neuroscience.