Anulom Vilom, also known as Nadi Shodhana or alternate nostril breathing, is a yogic breathing technique (pranayama) with various health benefits. The practice involves alternating the breath between the left and right nostrils, which is believed to balance the two hemispheres of the brain, calm the mind, and promote overall well-being.
How To Practice Anulom Vilom
-
Sit Comfortably:
Find a comfortable seated position. You can sit on the floor with your legs crossed or on a chair with your feet flat on the ground. Ensure that your spine is straight.
-
Mudra (Hand Position):
Adopt a yogic hand gesture called “Vishnu Mudra.” To do this, fold the index and middle fingers of your right hand toward your palm. Use your thumb to close off the right nostril and your ring finger to close off the left nostril.
-
Close Right Nostril:
Begin by closing your right nostril with your thumb. Inhale slowly and deeply through your left nostril. Fill your lungs with air.
-
Switch Nostrils:
After inhaling, close your left nostril with your ring finger and release your right nostril. Exhale slowly and completely through your right nostril.
-
Inhale Right:
Inhale slowly and deeply through your right nostril. Fill your lungs with air.
-
Switch Nostrils Again:
After inhaling, close your right nostril with your thumb and release your left nostril. Exhale slowly and completely through your left nostril.
-
Repeat the Cycle:
Continue this cycle of inhaling through one nostril, switching, and exhaling through the other nostril. Each inhalation and exhalation should be slow, steady, and controlled.
-
Equal Duration:
Try to make the duration of inhalation and exhalation equal. This helps maintain a balanced breath.
-
Complete Several Rounds:
Complete several rounds of Anulom Vilom, gradually increasing the duration of your practice as you become more comfortable.
-
End with Left Nostril:
To conclude the practice, end with an exhalation through your left nostril. Then release your hand and return to normal breathing.
Benefits of Anulom Vilom
- Stress Reduction
- Improve Respiratory Function
- Balanced Blood Pressure
- Enhanced Mental Clarity
- Detoxification
- Boosting Immunity
- Increase Energy Level
- Relief From Depression
- Balanced Hormones
- Improved Digestion
Conclusion
Anulom Vilom, or alternate nostril breathing, offers a wealth of health benefits for both the body and mind. This yogic breathing technique promotes relaxation, reduces stress, improves respiratory function, enhances mental clarity, and supports overall well-being.
Its ability to balance the nervous system, boost immunity, aid in detoxification, and alleviate symptoms of anxiety and depression makes it a valuable addition to a holistic wellness routine.
When practiced regularly and with proper guidance, Anulom Vilom can contribute to a healthier, more balanced life, promoting harmony between body, mind, and spirit.