How to do Anulom Vilom
- Sit tall on the floor in Sukhasana (easy pose) or Vajrasana, or on a chair with both feet flat. Relax your shoulders and close your eyes.
- Rest your left hand on your left knee in Chin or Gyan mudra. Raise your right hand into Vishnu mudra: fold the index and middle fingers into the palm, keep the thumb, ring and little fingers free.
- Breathe out fully. Close the right nostril with your thumb and breathe in slowly through the left nostril for 4 counts.
- Close the left nostril with your ring finger, release the thumb and breathe out through the right nostril for 4 counts.
- Breathe in through the right nostril for 4 counts, close it, and breathe out through the left nostril for 4 counts. That is one full cycle.
- Keep the breath silent and smooth, with no pause at the top or bottom. Follow the Left nostril / Right nostril labels on the timer.
- Start with 3–5 minutes. Finish by breathing out through the left nostril, lower your hand and breathe normally through both nostrils for a minute.
Benefits
- Slows your breathing and helps you feel calmer within a few minutes
- Small studies suggest it may lower heart rate and blood pressure for a short time after practice
- May improve focus and attention; often used before study or meditation
- A gentle way to wind down before sleep
- Safe for most beginners because there is no breath holding in this version
Precautions
- Never force air through a blocked nostril; clear your nose first or breathe gently through the open side
- High blood pressure or heart disease: this version has no breath hold and is usually fine, but keep taking your medicine and ask your doctor
- Stop and breathe normally if you feel dizzy, anxious or short of breath
- In pregnancy keep the counts short and comfortable, never hold the breath, and check with your midwife or doctor
Anulom Vilom pranayama is alternate nostril breathing: you breathe in through one nostril, out through the other, then reverse. It needs no equipment, you can do this yoga breathing exercise sitting at your desk, and it is one of the first taught in India. This page explains the meaning of the name, how to use the timer above, how many minutes to practise, what the benefits of Anulom Vilom really are, and how it differs from Nadi Shodhana and Kapalbhati.
What is Anulom Vilom? Meaning and name in English
In Sanskrit, anu means "with" and loma means "hair" or "grain", so anuloma is "with the grain" and viloma is "against the grain". The breath goes one way, then comes back the other way. Anulom Vilom in English is called alternate nostril breathing.
Yoga tradition says the left nostril is linked to ida nadi, a cooling and calming energy channel, and the right nostril to pingala nadi, a warming and active one. Switching between them is meant to balance the two. That is a traditional idea, not a medical one, but the practical effect is easy to feel: the breath gets slower, longer and quieter.
How to use the Anulom Vilom timer on this page
This alternate nostril breathing technique uses a 4:4 pattern on the timer, with no hold. Each timer round is one half of a cycle: round 1 is in through the left and out through the right, round 2 is in through the right and out through the left. The labels light up to show which nostril to use, the ring grows as you breathe in, and a voice says "Breathe in" and "Breathe out".
- The default 12 rounds take about 1.5 minutes. Set Rounds to 38 for about 5 minutes, or 60 for about 8 minutes.
- Turn the voice off if you prefer silence and keep only the soft chime.
- Each session is saved in your browser, so you can see your streak on My Practice.
Anulom Vilom for beginners: counts, time and progress
Anulom Vilom time for beginners is 3–5 minutes once or twice a day. The counts matter less than keeping the breath smooth. Use this table to progress over several weeks:
| Stage | Breathe in : out | Duration |
|---|---|---|
| Week 1–2 (beginner) | 4 : 4 | 3–5 minutes |
| Week 3–6 | 4 : 6 or 5 : 5 | 5–10 minutes |
| Regular practice | 5 : 10 (exhale twice the inhale) | 10–15 minutes |
How many times a day should you do Anulom Vilom? One or two daily sessions are plenty; more is not better if you feel light-headed. If you want a longer exhale today, use the breathing exercise timer, which has 12 patterns.
Best time to do Anulom Vilom (Anulom Vilom kab karna chahiye)
The best time to do it is early morning on an empty stomach, after your asanas and before meditation. Anulom Vilom at night, before sleep, is also a good habit because the slow breath helps the body switch into rest mode. You can even do it lying down in bed if sitting is hard, although sitting upright keeps you more alert.
What about Anulom Vilom after food? Gentle, slow breathing is fine 30 minutes after a light meal. After a heavy meal or dinner, wait 2–3 hours. That rule matters far more for Kapalbhati.
Anulom Vilom benefits: what the research says
Small studies of alternate nostril breathing have found that it can lower heart rate and blood pressure for a short time, reduce feelings of stress and improve attention. The studies are small and short, so treat these as likely, not certain. Here is an honest guide to common claims:
| Claim | What we know |
|---|---|
| Alternate nostril breathing for anxiety, stress and sleep | The most consistent benefit. Slow breathing calms the nervous system. See yoga for anxiety and yoga for sleep. |
| Anulom Vilom for high BP and heart health | May lower blood pressure a little while you practise regularly. It supports, but does not replace, medicine. See yoga for high blood pressure. |
| Anulom Vilom benefits for the brain, focus and headache | May improve attention. Some people find it eases tension headache; in a migraine attack, rest first. |
| Weight loss | Burns very few calories. It can reduce stress eating, but you will not lose weight from breathing alone. |
| Anulom Vilom for hair, skin and eyes | No good evidence. Better sleep and less stress may help how you look and feel, and that is all. |
| Sinus and allergic rhinitis | Some people feel their nose clears. Rinse with jala neti first if it is blocked. |
The benefits are the same for male and female practitioners. In how many days will you notice them? Most people feel calmer after one session; changes in sleep or stress usually take 2–4 weeks of daily practice.
Anulom Vilom vs Nadi Shodhana: is it the same?
Many people ask if the two are the same. Both are alternate nostril breathing, and some teachers use the names for one practice. On this site, and in many Indian schools, the simple version with no breath holding, is Anulom Vilom, while Nadi Shodhana adds a hold (kumbhaka) and a longer exhale, 4:4:8. Anulom Vilom vs kumbhak, which is better? Start without holds. Add holds only after weeks of smooth practice, and never with uncontrolled high blood pressure or heart disease.
Anulom Vilom and Kapalbhati, Bhramari and other pairings
Kapalbhati is fast and energising; alternate nostril breathing is slow and calming. The usual order is Kapalbhati first, then Anulom Vilom to settle the breath, and finally Bhramari (humming bee breath) before meditation. If you have high BP, skip Kapalbhati and do only the slow practices.
Common mistakes and side effects
- Breathing too hard. The breath should be almost silent. Loud, forced breathing causes dizziness, the most common side effect.
- Pressing the nose too firmly. Touch the soft part of the nostril just enough to close it.
- Tilting the head. Keep your neck straight and your elbow relaxed down, not lifted.
- When one side of your nose is blocked. Blow your nose, then breathe gently through the open side and imagine the other. Do not strain.
Anulom Vilom contraindications are few, which is why it is often the first pranayam taught. For kids it is fine from about age 7 with short counts (3:3) for 1–2 minutes. In pregnancy, the gentle version without holds is usually considered safe, but ask your doctor.
Anulom Vilom kaise kare: a short summary in Hindi
अनुलोम विलोम (Anulom Vilom) — हिंदी में: सीधे बैठें और दाएँ हाथ के अँगूठे से दायाँ नथुना बंद करें। बाएँ नथुने से 4 गिनती तक साँस लें, फिर अनामिका से बायाँ नथुना बंद करके दाएँ से 4 गिनती तक साँस छोड़ें। अब दाएँ से साँस लें और बाएँ से छोड़ें — यह एक चक्र है। रोज़ 5–10 मिनट सुबह खाली पेट करें। अनुलोम विलोम के फायदे: मन शांत होता है, तनाव कम होता है, नींद अच्छी आती है और ध्यान लगाने में मदद मिलती है।
Where this practice is used
Chakras: Anahata (Heart Chakra)
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Frequently asked questions
What is Anulom Vilom?
Anulom Vilom is alternate nostril breathing: you breathe in through one nostril and out through the other, then switch. It is a calm, slow pranayama with no breath holding in the basic version.
How long should I do Anulom Vilom?
Beginners can do 3–5 minutes. With regular practice, 10–15 minutes a day is a common goal. Stop earlier if you feel dizzy.
Is Anulom Vilom good for high blood pressure?
Slow alternate nostril breathing without breath holds may help lower blood pressure a little over time. Keep taking your prescribed medicine and ask your doctor.
Is Anulom Vilom the same as Nadi Shodhana?
They are closely related. Many teachers use Anulom Vilom for the simple version without breath holding and Nadi Shodhana for the version with a hold and longer exhale.
Can I do Anulom Vilom at night before sleep?
Yes. The slow, even breath is a good way to relax before bed. Keep the counts short and comfortable.
Can Anulom Vilom help weight loss?
Not directly. It burns very few calories. It may help by lowering stress, but weight loss needs diet and movement too.
Does Anulom Vilom have side effects?
Done gently it is safe for most people. Breathing too hard can cause dizziness or tingling. Slow down or stop and breathe normally.
Anulom Vilom se kya hota hai?
It calms the mind, slows the breath and can improve sleep and focus. Regular practice for a few weeks gives the best results.
Breathing practices are safe for most people when done gently. Stop if you feel dizzy, anxious or short of breath, and ask your doctor first if you have heart or lung disease, high blood pressure, epilepsy or are pregnant.