Anuloma-viloma-pranayama

Anuloma Viloma Pranayama, also known as alternate nostril breathing, is a frequently used ancient breathing practice. What does it do? Pranayama helps to balance the energy in the body, improve concentration, and reduce stress levels.

In the traditional understanding, Anuloma viloma serves to relax, optimize mental activity, and prepare the body for meditation. The simple technique and numerous benefits attract both experienced practitioners and beginners who are just starting to learn the basic aspects of yoga.

The term "anuloma viloma" translates from Sanskrit as "stroking with or against the grain of the hair," which symbolizes the change in the direction of airflow when inhaling alternately through the right or left nostril.

Just as lions, elephants, and tigers gradually submit to will and slowly yield to training, so too must one practice mastering the breath; otherwise, it will kill the practitioner.

Hatha Yoga Pradipika, ch. 2, st. 15

Each of us has a predisposition to one side: the right hemisphere of the brain, which is responsible for creativity and artistic perception, or the left, which is associated with logic and analytical thinking. The practice of anuloma viloma cleanses the mind, activates energy channels, and ensures their harmonious interaction.

Positive Effects of Pranayama

1. Alternate nostril breathing develops and strengthens the lungs, which is especially beneficial for people with respiratory diseases, such as asthma and bronchitis³.
2. By regulating breathing and slowing the heart rate, the practitioner activates the parasympathetic nervous system, which helps to relax and reduce anxiety.
3. Anuloma viloma helps to balance the work of the brain hemispheres, improves concentration, and can be useful for those who have difficulty focusing.
4. According to Ayurvedic and Yogic philosophies, there are energy channels (nadis) in the human body that can become blocked. This practice helps to restore their patency, ensuring the harmonious flow of prana (life energy)⁴.
5. Supporting heart health: regular pranayama practice reduces blood pressure and heart rate, which has a beneficial effect on the health of the cardiovascular system⁷.

Interesting facts:

• Anuloma viloma pranayama is used to prepare athletes. Modulating breathing helps to improve the functional state of those engaged in sports before important competitions and achieve high performance while maintaining health³.
• Research has shown that controlled lung activity affects the cardiovascular system and neural oscillations. The lungs, heart, and brain act as interconnected generators, and by changing the rhythm of breathing, one can purposefully model cardiac and neural oscillations⁵.
• When examining the state of red blood cells under a microscope, it was proven that after 20 minutes of pranayama, there is a significant decrease in the percentage of these cells sticking together. The structure of the blood becomes more ordered⁸.
• The practice of anuloma viloma, like yogic asanas, helps to relax muscle tension during premenstrual syndrome⁶.

Anuloma viloma is a safe technique with minimal contraindications. Nevertheless, people with chronically low blood pressure, low body temperature, or those suffering from depression are not recommended to exceed 8–10 breathing cycles at a time⁴.

The stages of mastering and deepening work with pranayama can be divided into several levels, each with its own characteristics and goals².

Beginner Level

Attention is paid to the alternation of the work of the right and left nostrils.

Main focuses:

• Correct body position—a seated pose with a straight back.
• Deep, even breaths in and out.
• Concentration—attention on breathing and sensations in the body.

This level helps develop awareness and prepare the body for more complex practices.

Intermediate Level

The practitioner begins to add additional elements to pranayama, such as breath retention (kumbhaka), and perform longer sessions.

Main focuses:

• Introduction of short holds after inhaling and exhaling.
• Gradual increase in the duration of sessions to 10–15 minutes.
• Awareness of the energy passing through the energy centers.

This level deepens the practice and enhances the energy flow.

Advanced Level

At the advanced level, the practitioner uses more complex techniques, combining basic pranayama with meditation and visualization.

Main focuses:

• Increasing breath retention time to deepen concentration.
• Inclusion of meditative techniques to achieve a deep state of calm.
• Awareness and management of energy flows in the body.

This level helps to more deeply understand one's inner nature.

Assume the Padmasana or Sukhasana position, or any other comfortable seated position, preferably with your legs crossed at the ankles. You can use a yoga block, bolster, or meditation cushion. Make sure your spine is straight and your shoulders are relaxed. It is recommended to use full yogic breathing with elements of Ujjayi, which creates a slight vibration in the throat¹⁴.

1. Start the pranayama technique with a full exhale through your left nostril.
2. Slowly inhale through your left nostril, counting to four in your head. Close it with the ring finger and little finger of your right hand; exhale through the right, also counting to four.
3. Inhale through the right nostril for a count of four, close it with the thumb of your right hand, and exhale through the left for the same duration. This is one complete breathing cycle.
4. Repeat seven to ten such cycles.
5. Complete the practice by exhaling through your left nostril.
6. Open your eyes and take a few minutes to become aware of the sensations in your body and the state of inner calm.

The method is also known as mirror breathing, as the process of inhalation and exhalation mirrors each other: an inhalation through one nostril corresponds to an exhalation through the other.

The ratio of inhalation to exhalation is 1:2; for beginners, 1:1, 1:1.25, 1:1.5, and 1:1.75 are recommended⁴.

Do not strive for long practices right away. Start with five minutes, gradually increasing the time to 10–15 minutes as you get used to it. This will help the body adapt to new sensations and increase the length of the breathing cycle.

Before starting the exercises, be sure to ventilate the room. If you live in an urban environment, try to surround yourself with live indoor plants, which will add oxygen to the air. Consider using a humidifier and air purifier to improve its quality. Try to practice outdoors.

Strive for consistency. It is better to practice regularly but in moderation than to try to achieve great results in a short period.

Listen to your body. If you feel discomfort, dizziness, or other unpleasant sensations, stop the practice and rest.

Anuloma Viloma is not only a breathing technique but also a path to self-knowledge and spiritual development. By following these tips, you can make your practice more effective. Remember that the main thing is your harmonious state!