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The Mother of All Breath Work- Anuloma-Viloma Pranayama


The Anulom Vilom Pranayama, an ancient yogic breathing technique, is known to have a profound influence on the mind and body. Following the right pranayama techniques helps you reap maximum benefits. Further, the benefits of Anulom Vilom Pranayama extend to other areas of your life too! By reducing your stress levels, this practice improves your focus and concentration, giving you a sense of tranquillity and inner peace.



Research shows that practicing the Anuloma Viloma Pranayama for six weeks reduces anxiety, improves cognition and general well-being, and increases parasympathetic activity. However, for more sustainable long-term results, learning the right technique is important.

Step by Step Anulom Vilom Procedure

According to Patanjali yoga, the right nostril represents solar energy or masculine energy, the left nostril represents feminine energy or lunar energy, and Prana flows through the center of these two nostrils. Following the right technique for the Anuloma Viloma Pranayama helps in balancing all three energy centers. Here are the Anulom Vilom Pranayama steps you should follow:

1. Sit in Padmasana or lotus pose Straighten your spine Gently close your eyes
2.Fold the middle and index fingers of your right hand and bring them to your nose.
3.Close your right nostril with the thumb of your right hand and gently place your ring finger on your left nostril.
4.Slowly inhale with your left nostril. Once your lungs are full, close your left nostril.
5.Hold your breath for as long as you can.
6.Close your left nostril and gently move your thumb.
7.Exhale with your right nostril.
8. Now repeat the steps 5-10 while inhaling with your right nostril and exhaling with your left nostril.
Note: For better results, repeat the breathing cycles for at least 3-5 minutes.

I include this Breathing Pranayama of 5-10 minutes in every first consultation session to teach the basics so you can inculcate this in your daily routine. People who follow this religiously every day or at night schedule get better sleep, are less anxious now, and less stressed. Children have developed better Cognitive Functions and brain activity boosts. It increases lung capacity and improves immunity.

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