Anulom Vilom pranayama: steps, benefits and how long to practise

What is Anulom Vilom?

Anulom Vilom is a breathing practice in which you close one nostril with your fingers, breathe in through the other, then switch sides to breathe out. In Sanskrit, anuloma means going with the natural direction, and viloma means going against it. The breath travels in through one channel and out through the other, back and forth.

You will also hear it called Nadi Shodhana, which means cleansing the energy channels. Some teachers use the two names for slightly different methods, with Nadi Shodhana sometimes including a pause with the breath held. The Ministry of Ayush's Common Yoga Protocol lists it as "Nadishodhana (Anuloma Viloma)" and uses the simple version, without holding, which is the one taught on this page.

Before you start

• Empty stomach. Early morning is ideal. Otherwise wait about 2 to 3 hours after a main meal.
• Clear nose. If one side is blocked, gently blow your nose first. Never force air through a blocked nostril.
• A steady seat. Sit cross-legged, in Vajrasana, or on a firm chair with feet flat. The spine should be tall but not stiff.
• Quiet place. A few minutes without your phone makes a big difference to how well it works.

The hand position

Most Indian teachers use a hand gesture often called Nasika mudra or Vishnu mudra. Use your right hand:

• Fold the index and middle fingers into the palm.
• The thumb closes the right nostril.
• The ring finger (with the little finger beside it) closes the left nostril.
• Press lightly on the soft part of the nose, just below the bony ridge. Very little pressure is needed.

Rest your left hand on your knee. If your right arm gets tired, support the elbow with your left hand or a cushion. Some teachers instead rest the index and middle fingers lightly between the eyebrows. Both are fine.

How to do Anulom Vilom, step by step

1. SettleSit tall, relax your shoulders and take three natural breaths through both nostrils.
2. Breathe out fullyClose the right nostril with your thumb and breathe out slowly through the left.
3. In through the leftBreathe in through the left nostril for a count of 4, smoothly and without noise.
4. SwitchClose the left nostril with your ring finger and release the thumb from the right.
5. Out through the rightBreathe out through the right nostril for a count of 4.
6. In through the rightKeep the left closed and breathe in through the right for 4.
7. Switch and breathe out leftClose the right, open the left, and breathe out through the left for 4. That is one round.
8. Repeat and finishDo 5 rounds to begin with. End after breathing out through the left, lower your hand, and breathe normally for a minute.

Building up the count

Start with an equal in-breath and out-breath. Lengthen the out-breath only when the easier count feels effortless. Never strain to reach a number.

A longer out-breath tends to feel more calming. Holding the breath in between (kumbhaka) is an advanced step. Learn it only from a teacher, and skip it altogether if you have high blood pressure, heart disease or are pregnant.

Benefits of Anulom Vilom

• A slower, calmer breathCounting and switching sides naturally slows breathing down, and most people feel more settled within a few minutes.
• Better focusFollowing the count and the hand movements gives a busy mind one simple thing to do, which is why many teachers use it just before meditation.
• A gentle start for beginnersUnlike fast or forceful techniques, it is quiet and controlled, so it suits most adults, including older people and those new to yoga.
• Awareness of your breathingMany people discover that one nostril is often more open than the other, and that they usually breathe faster than they thought.
• A possible effect on blood pressureEarly research is promising, with important limits. See the next section.

What the research says

A 2024 systematic review and meta-analysis by Nam and colleagues, published in Complementary Medicine Research, pooled 6 randomised trials with 525 people. Compared with doing nothing or a placebo, alternate nostril breathing lowered blood pressure by about 7 mmHg systolic and 5 mmHg diastolic on average.

That sounds large, but the authors themselves urge caution. The trials varied widely in their results, most were not blinded, and the review calls for better studies. So the honest summary is: alternate nostril breathing may help lower blood pressure a little, it is safe for most people, and it is a reasonable habit to add. It is not a replacement for blood pressure medicine or for seeing your doctor.

Common mistakes

• Pressing hard on the nose, which narrows the open nostril too. A feather-light touch is enough.
• Breathing noisily or sniffing in. The breath should be smooth and almost silent.
• Lifting the shoulders on the in-breath. Let the belly and lower ribs move instead.
• Chasing a long count too soon, which leads to gasping. Go back to an easier count.
• Letting the head tilt or the right elbow press into the chest. Keep the head level and the arm relaxed.

Safety and who should be careful

• Dizziness or tingling means you are breathing too deeply or too fast. Stop, breathe normally, and use a shorter count next time.
• Cold, sinus problems or a deviated septum. Do not force air. Practise slow breathing through both nostrils until your nose is clear.
• High blood pressure or heart disease. The simple version without holding is generally considered gentle, but skip breath retention and talk to your doctor.
• Pregnancy. Gentle Anulom Vilom without holding is often taught in prenatal classes. Check with your doctor and tell your teacher.
• Asthma. Keep your inhaler close, use a comfortable count and stop if you feel tight in the chest.

For general advice, read our yoga safety tips.

Anulom Vilom, Kapalbhati or Bhramari?

These three are the most common pranayama in Indian yoga classes. They do quite different things.

More techniques are explained in our pranayama guide and breathing techniques.

A 10-minute morning routine

1. 2 minutes: settleSit tall and breathe normally through both nostrils.
2. 5 minutes: Anulom VilomAt whichever count suits your stage, with no holding.
3. 1 minute: restHands on your knees, eyes closed, normal breathing.
4. 2 minutes: sit quietlyNotice the breath at the nostrils without changing it. This is the first step into meditation.

Anulom Vilom: common questions

Sources

• Nam T.G. et al. (2024): Effectiveness of alternative nostril breathing on blood pressure, a systematic review and meta-analysis. Complementary Medicine Research
• Ministry of External Affairs and Ministry of Ayush: Common Yoga Protocol booklet
• NCCIH: Yoga, effectiveness and safety