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Health Benefits of Anulom Vilom Pranayama & How to do Anulom Vilom

5 min read
Health Benefits of Anulom Vilom Pranayama & How to do Anulom Vilom

Yoga is known for its many benefits. Yoga has proven time and again to reduce stress and help you stay in shape. The benefits of yoga are virtually endless!

There are many breathing techniques in this practice, anulom vilom being one of them. It is completely safe and has no side effects as an alternative breathing technique.

What changes are you likely to experience when you practice anulom vilom regularly? How to do anulom vilom? Let’s discuss all these questions in more detail in this article.

What Is Anulom Vilom?

Anulom vilom is a yoga exercise that involves practicing controlled breathing. This easy exercise involves holding one nostril with your finger and inhaling and slowly exhaling while you hold the other nostril closed. You can then reverse and repeat this process.

Anulom vilom is an ancient exercise that follows the principle of alternate breathing, which is said to have several physical and mental health benefits. It can also significantly reduce stress and help improve your mental health.

Benefits of Anulom Vilom

Anulom vilom has several benefits to improve your overall health and mental well-being. This exercise requires controlled breathing that can have an immediate calming effect.

1) Anulom Vilom Benefits for Mind

Many people tend to practice anulom vilom in the morning before starting their day as it helps get into a positive frame of mind. It serves as a great relaxation tool and also promotes better sleep.

2) Anulom Vilom Benefits For Breathing

Alternate breathing can boost your circulatory health and improve your respiratory system. Anulom vilom benefits people who snore by clearing out blocked nostrils and improving the sleep quality.

3)  Anulom Vilom Benefits For Cholesterol

The exercise can reduce blockage in arteries and reduce the risk of heart attacks. It also promotes healthy cholesterol levels and decreases the level of bad cholesterol.

4) Anulom Vilom Benefits for Eyes

Your eyesight benefits from a healthy oxygen supply. Since anulom vilom can improve your circulatory and respiratory health, it may also improve your eye health. However, there is little research to back up this potential benefit.

5) Anulom Vilom Benefits for Heart

Anulom vilom is said to improve the health of your circulatory system. It boosts the flow of purified blood and ensures uninterrupted blood flow throughout your body. Anulom vilom pranayam benefits also include cleaner arteries.

6) Anulom Vilom Benefits for Hair

Benefits of Anulom vilom include healthier hair. This simple exercise reduces stress and improves conditions of anxiety and depression, which is a leading reason for hair fall. It also plays a role in activating your tissues and re-energizes the body.

Anulom vilom pranayam benefits the lungs and helps improve blood flow while also boosting your oxygen level. This results in improved scalp health and gives you shinier and thicker hair.

7) Benefits of Anulom Vilom in Pregnancy

Doing yoga in the early days of pregnancy can have several benefits for the mother and the baby's health.

Anulom vilom pranayam benefits by increasing the oxygen supply to a pregnant woman’s body and eliminates joint and muscle aches. Practicing anulom vilom on an empty stomach is advisable while inhaling and exhaling slowly.

Anulom vilom benefits your overall mental health and helps maintain a stress-free environment that contributes to the good health of a pregnant mother and her child.

8) Benefits of Anulom Vilom for Skin

Benefits of Anulom vilom include glowing skin. This breathing exercise can help you clear out blocked sinuses and improve your lung capacity. It also helps in calming your mind and centering your attention.

Alternate nose breathing helps purify the blood, enhance blood flow to the face, and increase oxygen levels in the blood. This helps in a natural glow on the face and leaves you with radiant skin.

The calming effect of this exercise also reduces stress and improves mental health that is often the reason behind face acne.

9) Other Benefits of Anulom Vilom

It helps manage conditions like mood instability, weight gain, hypertension, etc.

How to Do Anulom Vilom

It is best to do anulom vilom on an empty stomach, preferably four hours after eating. You should also find a calm, comfortable environment.

  • Sit in a meditation pose. Make sure your neck and spine are straight while you close your eyes.
  • Lie down on your back with your outer wrists resting on your knees.
  • Place your middle and index fingers on your palm, using your right hand.
  • Place your thumb on your right nostril and your ring finger on the left nostril.
  • Close your right nostril with your thumb and breathe deeply and slowly through your left nostril until your lungs are full. Pay attention to your breathing.
  • Close your left nostril with your ring finger after releasing your thumb.
  • Exhale slowly through your right nostril.
  • Next, do it in reverse by inhaling through the left nostril and exhaling through the right nostril.
  • As you go through the process, be aware of the effects your breathing has both on your body and your mind.

To begin, try this for about a minute. It may feel a little strange the first time you try, so only do it as long as you’re comfortable.

Make sure you don't push yourself beyond your comfort zone - you can always try another time. It's important that you feel in control and relaxed. Increase your time at your own pace.

If you are unfamiliar with proper yoga techniques, you may benefit from working with a trained yoga instructor.

Anulom Vilom Pranayam Side Effects

Anulom vilom is a safe yoga exercise that involves breathing in and out slowly while holding one nostril. Currently, there are no reported side effects of this exercise. There is no standard way of practicing anulom vilom, and the benefits of anulom vilom can vary in individuals.

It is recommended to reach out to a yoga practitioner who can guide you through the steps of anulom vilom. This can also ensure you practice anulom vilom safely in an effective manner.

Anulom vilom is a great practice that can help you manage your health and improve your mood. However, this exercise has not been reported as effective in treating any serious health condition. You should consult a doctor for any serious diseases that require medical treatment.

Summing Up on Benefits of Anulom Vilom

Anulom vilom is a type of alternate nostril breathing used in yoga. It’s noted for promoting physical and mental health benefits like relieving stress and anxiety, improvements to the brain, respiratory, and cardiovascular health and a better overall sense of well-being.

You can try it on your own, or you can learn from an experienced yoga instructor.

If you have chronic respiratory or cardiovascular problems, talk to a doctor, but anulom vilom breathing is safe for most people.


1) How Much Time Anulom Vilom Should Be Done?

You can do anulom vilom for 5 minutes or repeat 60 times. You can do this any time of the day. Ensure that your back is straight and shoulders relaxed while performing this practice.

What Will Happen if I Do Anulom Vilom Daily?

You can reap all the benefits discussed in the article if you practise anulom vilom daily.

Additionally, one particular study showed that anulom vilom breathing for 30 minutes a day could improve sinus inflammation (rhinosinusitis)

2) Who Should Not Do Anulom Vilom?

Ideally, anyone can do anulom vilom, but cardiac, blood pressure patients and pregnant women should not hold their breath while doing this pranayama; just keep inhaling and exhaling.

3) Can We Do Anulom Vilom at Night?

Yes, you can do Anulom vilom at night. As a type of pranayama, it aids in better oxygen intake and thus relaxes the body, preparing it for better sleep. Ideally, you should allow 15-20 minutes between Asana and bedtime.


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