What is Anulom Vilom?
Anulom Vilom is a pranayama technique—a formal breath control practice within the Hatha Yoga tradition—in which the practitioner alternates breathing between the left and right nostrils. The Hatha Yoga Pradipika describes this practice as cleansing the nadis (subtle energy channels) and balancing prana (vital energy). The term is often used interchangeably with Nadi Shodhana (“channel purification”), though some lineages distinguish between them: in the Kripalu tradition, the pranayama without the breath retention came to be called Nadi Shodhana, and the pranayama with the breath retention was called Anuloma Viloma. The practice involves using the fingers to close one nostril while inhaling through the other, then switching to exhale through the opposite side.
Unlike more forceful pranayamas such as Bhastrika or Kapalabhati, Anulom Vilom emphasizes smooth, controlled breathing designed to harmonize the nervous system and prepare the body-mind for meditation. Its physical mechanism—consciously directing airflow through alternating nasal passages—is thought to influence the autonomic nervous system, with effects ranging from reduced blood pressure to enhanced respiratory capacity.
Origins & Lineage
Anulom Vilom Pranayama is believed to have originated in ancient India around 1500 BCE and is mentioned in several ancient texts, including the Hatha Yoga Pradipika, Gheranda Samhita, and the Shiva Samhita. The Hatha Yoga Pradipika specifically names “Aṇuloma and Viloma” among the classical pranayamas, situating this breath within a sequence of practices that also includes Surya Bhedana, Ujjayi, and others.
References to pranayama are found in the Vedas, Upanishads, Bhagavad Gita, Hatha Yoga Pradipika, and Yoga Sutras of Patanjali, with Sage Patanjali systematizing pranayama into a structured yogic framework. While no single figure “invented” the technique, it was preserved through guru-shishya (teacher-student) transmission across centuries. Anulom Vilom Pranayama has been a part of many yoga and meditation traditions, including Hatha Yoga, Kundalini Yoga, and Tantra Yoga, and has been passed down through oral tradition from teacher to student for centuries.
In the 20th century, Anulom Vilom gained popularity and recognition in the modern era through the teachings of renowned yoga masters like Swami Sivananda and B.K.S. Iyengar, who played significant roles in promoting yoga and pranayama practices to a broader audience.
How It’s Practiced
Anulom Vilom is typically practiced seated, with the spine erect and the body relaxed. The practitioner uses the right hand in Vishnu Mudra or Nasagra Mudra—curling the index and middle fingers inward and using the thumb to close the right nostril and the ring finger to close the left. The sequence proceeds as follows:
- Close the right nostril with the thumb.
- Inhale slowly and silently through the left nostril.
- Close both nostrils briefly (in traditional forms with retention, or kumbhaka).
- Release the thumb and exhale through the right nostril.
- Inhale through the right nostril.
- Close both nostrils.
- Release the ring finger and exhale through the left nostril.
This constitutes one full round. The breath should remain steady, soundless, and unhurried. What is often taught today is a meditative breath done through alternating nostrils, which can be calming and balancing, but it’s completely different from the original practice that included breath retention. Modern adaptations often omit the kumbhaka, making the technique more accessible to beginners while preserving the alternating nostril pattern.
Anulom Vilom Today
In recent years, Anulom Vilom Pranayama has gained widespread popularity and is now commonly taught in yoga studios, wellness centers, and meditation retreats around the world. It appears in Hatha, Vinyasa, and Iyengar Yoga classes as a preparatory or closing practice, and is a staple in pranayama-focused workshops. Many practitioners encounter it through online tutorials, yoga teacher trainings, or dedicated breathwork programs.
Because of its calming effects and relative ease, Anulom Vilom is frequently recommended for stress reduction, focus enhancement, and as a gateway into more advanced pranayama techniques. Retreat centers in India—particularly in Rishikesh, Mysore, and Kerala—often include it in traditional yoga sadhana curricula. In the West, integrative medicine clinics and mindfulness programs have adopted alternate nostril breathing as a secular, evidence-supported intervention for anxiety and hypertension.
Common Misconceptions
Not a cure-all. While research supports Anulom Vilom’s impact on heart rate variability and respiratory function, it is not a standalone treatment for serious medical conditions. Practitioners with asthma, COPD, or other respiratory disorders should approach with caution and consult healthcare providers.
Anulom Vilom vs. Nadi Shodhana. Although there are many different explanations available for distinguishing between the practices, regarding the length, depth, retentions of the breath, and whether you inhale or exhale through one or both nostrils, there is no commonly agreed-upon distinction. Some schools treat the terms as synonymous; others reserve “Anulom Vilom” for the retention-inclusive form. There is no universal consensus, reflecting yoga’s historical diversity rather than doctrinal inconsistency.
Not inherently “spiritual.” The practice need not be tied to metaphysical beliefs about prana or chakras to be effective. Contemporary science attributes its benefits to vagal nerve stimulation and autonomic balance, making it compatible with secular mindfulness frameworks.
How to Begin
Find qualified instruction. Start with anulom vilom and seek out a certified yogic instructor from a reputed yoga school or college. In-person guidance ensures proper hand positioning, breath pacing, and contraindication screening.
Start simple. Begin with 5–10 minutes daily, without breath retention. Sit comfortably, close your eyes, and alternate nostrils for 5–10 rounds. Observe the quality of the breath rather than forcing a particular rhythm.
Resources. B.K.S. Iyengar’s Light on Pranayama offers detailed instruction. Swami Sivananda’s writings provide traditional context. Online platforms like Glo, Yoga International, and Arhanta Yoga offer video tutorials. Local studios often include pranayama in beginner or restorative yoga classes.
When to practice. Best practiced on an empty stomach, ideally in the early morning. Avoid immediately after meals or when feeling congested.