Anulom vilom

Anulom Vilom – Yogic Technique to Breathe Stress Away

Yoga is not limited to only body postures and movements. Deep breathing, otherwise known as Pranayama also plays a vital role in yoga practice. Pranayama has many breathing techniques to help you reap the benefits of every yoga session. One of these is the Anulom Vilom breathing technique.

This Pranayama technique allows air to enter through one nostril. It calms down the overstimulated parts of your brain. It also helps you keep stress away.

There is an interesting fact about this breathing technique. Both words have opposite meaning to each other. Anulom means “in a natural direction”. Vilom means “produced in reverse order”. There is a lot more you can know about this breathing technique. Yoga experts have come up with a list of benefits this Pranayama technique offers.

Benefits of Anulom Vilom

  • Cleans all energy channels to let the life-force flow without hindrance in your body.
  • Removes all blockages that are a reason for migraine headache.
  • Keeps all energy channels clean and pure. This improves your health.
  • Detoxifies the body. Reverts the effects of Asthma, Blood Pressure, and stress.

Want to know more? Okay. Let us then dive a bit deeper and understand the anatomy of this Pranayama technique.

Anatomy of Anulom Vilom Pranayama

The Anulom Vilom affects your body and mind through the Nadi system (energy channels). These three Nadis are Ida, Pingala, and Sushumna.

Come! Let us now understand their role with regards to Anulom Vilom Pranayama.

Ida Nadi/ Left Nostril

Ida Nadi lies on the left side of your spine. It corresponds to the left-hand side of your body and right-hand side of the brain.

Inhaling through your left nostril activates this Nadi. This activates the left side of your body and right hemisphere of the brain.

Opening of the Ida Nadi helps you:

  • Feel light in the body
  • Improves digestive system functioning
  • Get rid of cold & flu symptoms


Pingala Nadi/ Right Nostril

Pingala Nadi lies to the right side of your spine. This Nadi corresponds to the right-hand side of your body and left-hand side of the brain.

Breathing through your right nostril in Anulom Vilom opens the Pingala Nadi. It also activates the right side of your body and left hemisphere of the brain.

Activation of the Pingala Nadi helps you:

  • Feel less angry
  • Zero dry skin problems
  • Helps concentrate the mind

Sushumna Nadi

This Nadi runs along your spine and lies in the centre. Sushumna Nadi connects the Base Chakra (Mooldhara) to the Crown Chakra (Sahasrara). You activate this Nadi during meditation. Any blockage in this Nadi has an impact on meditation.

An active Sushumna Nadi helps you balance Ida and Pingala Nadi. The Anulom Vilom Pranayama lets the sacred life force flow through this Nadi. In the long run this awakens you on a spiritual level.

Want to know how to practice this Pranayama technique? The information below will guide you.

Preparatory Steps for Anulom Vilom

  • Sit in a comfortable position in Padmasana, Vajrasana or Siddhasana. Relax your body and mind.
  • Lengthen your spine. Roll your shoulders back. Keep your left hand over the kneecap in Gyan Mudra.
  • Form the Vishnu Mudra with your right hand. Bring it near the tip of your nose.

These are the steps to help you prepare for Anulom Vilom Pranayama technique. Let us now check out how you should practice this breathing technique.

Steps to Practice

  • While remaining in Vishnu Mudra, start Anulom Vilom Pranayama.
  • Close the tip of your right nostril with your right hand thumb. Inhale through your left nostril.
  • Let the air flow through the left nostril to your lungs.
  • Inhale completely with your left nostril.
  • Remove your thumb from the right nostril and breathe. Close your left nostril with the ring and little finger.
  • Inhale from your right nostril. Exhale through the right nostril.
  • Release the left nostril. Exhale the air you inhaled from the right nostril.

Before practicing Anulom Vilom breathing, there are some precautions to keep in mind.

Also Read:- Tratak Meditation

Precautions for Anulom Vilom

Yes! The Anulom Vilom Pranayama is a wonderful breathing technique. But sometimes it is better to be a bit careful.

  • If you suffer from Anaemia then practice this breathing technique in a very slow manner.
  • Avoid the Anulom Vilom Pranayama if you had a recent heart, brain, or stomach surgery.
  • Do not attempt this yogic breathing technique if you suffer from heart-related problems.
  • Do not try to hold your breath in this Pranayama technique if you suffer from High Blood Pressure.

Yogic breathing techniques form an important part of every yoga practice. Whether you are a beginner or have experience, proper breathing is key to success in both cases.


Without Pranayama you would never be able to reap all the benefits of a yoga practice. A certified yoga school can help you learn the Anulom Vilom Pranayama technique with ease.

Read More:- Early Morning Meditation