Anulom Vilom Benefits & How to Practice | Wockhardt Hospitals

Anulom Vilom Benefits

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The practice of yoga needs no introduction. It has been a way of living for generations, largely for its various health benefits. And there’s nothing that yoga can’t do for you. That’s why it is our go-to solution for anything and everything! 

One of the practices of yoga—anulom vilom, also known as the alternate nostril breathing is one of the most beneficial breathing exercises. Let’s look at some of its benefits: 

1. Boosts the respiratory system

A study published in the Journal of Ayurveda and Integrative Medicine found that alternative breathing practices can improve the functioning of the lungs. Further, it strengthens the lungs and improves any respiratory issues, such as asthma or chest infection.

2. Improves digestion

Controlled breathing helps in better blood and oxygen flow in the body, which can help you with any stomach-related infections, or even constipation. It also helps to improve the functioning of your digestive system.

3. Reduces stress

As we all know any kind of exercise or physical activity helps to reduce the cortisol levels, and this is true in the case of anulom vilom too! Researchers from a study published in the Journal of Indian Medical Association found that participants who performed anulom vilom showed improvement in anxiety levels, as compared to those who practiced suryanamaskar.

4. Minimises snoring

Controlled breathing in anulom vilom helps to remove any kind of blockages present in your nostrils and allows smooth and constant passage of oxygen. This ensures that issues such as snoring are subsequently reduced.

5. Maintains a healthy heart

Anulom vilom helps in purifying blood with better oxygen supply, and removing any blockages. This, in turn, helps in regulating blood pressure, thereby reducing the risk of any heart disease.

What is Anulom Vilom Pranayama?

One particular kind of pranayama, or regulated breathing in yoga, is called Anulom Vilom. Also known as alternate nostril breathing, it involves inhaling through any one nostril and exhaling through the other, alternating between them. This rhythmic breath control aims to balance the two hemispheres of the brain, improve focus, and enhance overall well-being. Practitioners believe it cleanses the energy channels, or Nadis, promoting optimal life force circulation. Anulom Vilom is well known for promoting respiratory health, lowering tension, and soothing the psyche. Anulom Vilom breathing is safe and risk-free for most individuals to practice.

How is Anulom Vilom Pranayama Performed?

When doing Anulom Vilom Pranayama, one should sit comfortably with an upright spine. Follow these steps:

  1. Eliminate any thoughts that are not related to this moment.
  2. Initially, place your outside wrists on your knees.
  3. Fold your middle and index fingers in the direction of your palm using your right hand.
  4. Put your ring finger on your left nostril and your thumb on your right.
  5. With your thumb closed, take a slow, deep breath through your left nostril until your lungs are full. Pay attention to your breathing.
  6. Next, let go of your thumb; use your ring finger to close your left nostril.
  7. Exhale slowly through the right nostril.
  8. Try it again in reverse, this time by breathing in through your right nostril and out through your left.
  9. Continue this alternating pattern, maintaining a steady, controlled rhythm. Aim for a balance between inhalation, retention, and exhalation.

Start by doing this for a minute or two. When you do it for the first time, it could feel a little weird, so only do it when you’re comfortable.


FAQs on Anulom Vilom

Q. How many times should I do Anulom Vilom?

You can repeat Anulom Vilom 60 times or for 5 minutes. This may be done at any time of day.

Q. What are the immediate effects of Anulom Vilom?

Anulom Vilom pranayama provides immediate effects like reduced stress, improved focus, enhanced respiratory function, and a sense of calmness. This alternate nostril breathing helps balance the mind and body.

Q. Which organ is exercised by Anulom Vilom?

You may strengthen your respiratory system, expand your lung capacity, and enhance the general performance of your respiratory organs by engaging in Anulom Vilom practices.

Q. Which time is best for Anulom Vilom pranayam?

Any pranayama should be performed between two hours before sunrise and one hour after sunrise. It is also advantageous to do it close to sunset.

Q. Is Anulom Vilom good for high BP?

Anulom Vilom may be able to significantly reduce blood pressure in those with hypertension, high blood pressure, and cardiac problems brought on by artery constriction.

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