Anulom Vilom Pranayama

Anulom vilom Pranayama is one of the many breathing techniques in yoga. Anulom vilom Pranayama is also called alternate nostril breathing. This is practised in hatha yoga. This can be done on a daily basis under proper guidance, as it helps to combat respiratory issues and lead a healthy lifestyle. This breathing technique has several benefits if practised properly and regularly. It enhances your respiration by increasing your lung capacity, reduces anxiety, relaxes your body and mind and promotes overall well-being. It makes you focused and mindful of your surroundings. To learn more about this ancient Indian breathing technique, read more below.

What is Anulom Vilom Pranayama?

Simple tricks and techniques can greatly enhance your quality of life. Yoga happens to provide us with several breathing techniques that help calm the mind and provide clarity. In this article, we will look at one particular yoga breathing technique which is called anulom vilom pranayama.


Anulom vilom is categorised as a form of pranayama (or controlled breathing) that is popular among yoga practitioners. In order to practise this style of pranayama, you must hold one nostril closed while you inhale and then hold the other nostril closed while you exhale. This is then repeated with the reverse nostril. This form of controlled breathing is believed to bring with it several physical and psychological benefits. Before we move on to the benefits of this breathing technique, let us understand how to do the anulom vilom pranayama.

How to Practise Anulom Vilom Pranayama?

If you are seeking to practise this breathing technique, you must follow the anulom vilom steps mentioned below:


Step 1. Sit down in the Padmasana (or lotus) pose and close your eyes. Ensure that your spine is ramrod straight.


Step 2. Fold your right middle and index fingers and bring the hand to your nose. Now, place your thumb on the right nostril and the ring finger on your left nostril.


Step 3. Use the right thumb to close your right nostril and then slowly begin to inhale with your left nostril.


Step 4. When you begin to feel that your lungs are full of air, close your left nostril with the ring finger while keeping your right nostril closed. Hold your breath for as long as you can.


Step 5. Move your thumb away from your right nostril and exhale from it. You must focus on your breath at all times.


Step 6. Now, repeat the same process in reverse, inhaling with your right nostril and exhaling through the left.


Step 7. Once you finish this cycle, repeat it for another 3 to 5 minutes.

Benefits of Anulom Vilom Pranayama

There are several benefits associated with the practice of anulom vilom pranayama. Some of these have been discussed below.


  • Enhances the Respiratory System


    Anulom vilom has been shown to improve the functioning of the lungs and help in enhancing a person’s endurance levels.

  • Helps Calm the Mind


    This breathing technique helps manage stress, depression, anxiety and tension.

  • Improves Memory


    By practising anulom vilom on a regular basis, you can improve your memory and retain information for longer periods of time.

  • Improves Immunity


    Alternate nostril breathing (i.e., anulom vilom) helps boost immunity and cure general issues like colds and coughs.

For completely working out your lung muscles and improving breathing you should include other pranayama like Bahya, bhramari pranayama, etc in your yoga routine.


apply health insurance now

Beginner’s Tip for Anulom Vilom Pranayama

Try not to count how many times you do an anulom vilom cycle as it draws your mind’s attention away from the breath and leaves it restless. Focusing on the breath during any form of pranayama – including anulom vilom – is the most important aspect of the exercise.

How Often Should I Do Anulom Vilom Pranayama?

Anulom vilom can be practised on a daily basis. Ideally, you ought to aim to complete 60 anulom vilom cycles each day. These can be spread across the day and need not be practised one after another. The importance of anulom vilom cannot be stressed enough, as it helps the body heal and combat breathing and respiratory issues.

Precautions to Take to Perform Anulom Vilom Pranayama

Before you decide to begin practising anulom vilom, it is recommended that you take into account the following considerations:


  • Although there are no known risks or side effects associated with this form of controlled breathing, you should have a trained teacher to supervise you.

  • If you have limited experience with anulom vilom, you should begin practising it for a minute or two and then build upon this once you are more confident in your ability.

  • You should take a break or stop practising anulom vilom if you begin to feel lightheaded or have trouble breathing.


Anulom vilom helps in improving your endurance levels and enhances the performance of your lungs. People often incorporate this breathing technique into their daily life in an effort to lead a healthy lifestyle. As we can never fully know how life will unfold, while you take care of your health, also remember that it is necessary for you to buy health insurance to ensure that you are financially protected. Health insurance plans provide coverage in instances when you (the policyholder) fall ill or suffer from an accidental injury. So, wait no more! Head over to Bajaj Markets and get a health insurance policy now!



BMI Calculator | Calorie Calculator | BMR Calculator

Health Insurance Plans Available at Bajaj Markets

FAQs On Anulom Vilom Pranayama

What is anulom vilom called in English?

Anulom vilom is called “Alternate Nostril Breathing” in English.

Are there any risks or side effects associated with practising anulom vilom?

 No risks or side effects have been reported on account of practising anulom vilom.

What are some anulom vilom pranayama benefits?

 Some of the benefits associated with the practise of anulom vilom pranayama are:

  • You can improve your memory and retain information for longer periods of time by practising anulom vilom regularly.

  • It helps boost your immunity and can help in curing general issues like colds and coughs.

Can I keep my eyes open while practising anulom vilom?

 It is recommended that you keep your eyes closed while you practise anulom vilom.

How many times should you practice anulom vilom in a single day?

60 cycles of anulom vilom can be practised each day. These cycles can be spread over the course of the day and need not be performed in one go. 

No Room Rent Capping | No Medical Check-up up to 55yrs | Tax Benefit up to 75,000 | Buy Health Insurance starting @ ₹160 pm check plans
Loan Offer
Download App
Credit Score