Anulom Vilom is a simple breathing technique to balance the nervous system, reduce stress, and promote calm. Perfect for daily practice in just minutes.
In today’s fast-paced world, finding balance and calm is more essential than ever. Nadi Shodhana, also known as alternate nostril breathing, is an ancient yogic breathing technique that helps bring harmony to the nervous system.
Practicing this technique can stimulate the parasympathetic nervous system, aiding in relaxation, while balancing the sympathetic nervous system, our body’s “fight or flight” response. Here’s a simplified guide on how to perform Anulom Vilom and tap into its calming benefits.
Understanding the Science of Anulom Vilom
In yogic philosophy, it’s believed that each nostril is connected to different energy channels or “nadis.” The right nostril corresponds with the “Pingala” energy channel, which is tied to the sympathetic nervous system—the system responsible for stress and alertness. The left nostril is linked to the “Ida” channel and the parasympathetic nervous system, which promotes relaxation and restoration. By practicing Anulom Vilom, we aim to balance these channels and bring harmony to our minds and bodies.
Preparing for Practice
- Choose Your Seat: Sit comfortably on the floor or in a chair. If possible, place a folded blanket or cushion under your sitting bones to help you keep your spine upright.
- Hand Position: Place your right hand near your face, ready to use your thumb and ring finger to alternately close each nostril.
Beginning the Breathing Practice
- Close Your Eyes: Gently close your eyes as if lowering the curtain on a stage. Soften your eyelids and release any tension.
- Focus on Your Breath: Take a few deep breaths, filling up from the base of your spine to your chest. This will help you settle into a calm, rhythmic breathing pattern. Try to breathe slowly and silently, engaging your diaphragm to expand your belly and chest.
Performing Anulom Vilom
- Close the Right Nostril: Using your right thumb, gently close off your right nostril.
- Exhale Through the Left: Slowly release your breath through your left nostril.
- Inhale Through the Left: Breathe deeply through your left nostril, filling your lungs.
- Switch Sides: Now close the left nostril with your ring finger and release the right nostril.
- Exhale Through the Right: Gently exhale through your right nostril.
- Inhale Through the Right: Breathe in again through the right side.
- Repeat the Process: Close the right nostril with your thumb, exhaling through the left to complete the cycle.
Repeat this pattern for several rounds, moving at a calm and measured pace. With each breath cycle, try to make your inhales and exhales as even as possible, relaxing your mind and calming your thoughts.
Tips for Enhancing Your Practice
- Observe the Breath: Try to maintain a slow and even breath, free from any sound or tension.
- Release Tension: Keep your shoulders relaxed, chest open, and spine straight.
- Stay Inward: Visualize the gentle flow of air as it moves through each nostril, noticing the subtle touch of breath as it enters and exits.
Closing the Practice
- Complete Your Last Cycle: After your final exhale from the left nostril, gently place both hands on your thighs.
- Return to Neutral Breathing: Breathe evenly through both nostrils, sensing the rise and fall of your breath. Stay in this calm state for as long as you like, embracing the feeling of inner stillness.
- Return to the Present: When you’re ready, slowly open your eyes and bring your attention back to your surroundings.
The Benefits of Anulom Vilom
Practicing Anulom Vilom for just five minutes a day can help you balance your nervous system, clear your mind, and cultivate a sense of peace. This simple yet profound technique is a powerful tool you can use anytime you need to calm your mind or reduce stress.
Incorporate Anulom Vilom into your daily routine, and experience the benefits of this ancient practice as it harmonizes your body and mind.