Alternate Nostril Breathing
Anulom Vilom & Nadi Shodhana
Alternate Nostril Breathing is one of the most well-known pranayama practices in yoga. It balances the mind, calms the nervous system, and restores a sense of harmony in the body.
In Sanskrit, this practice is called Anulom Vilom or Nadi Shodhana, depending on how it is approached. Though they are often used interchangeably, they represent two variations:
Anulom Vilom – the foundational form, focusing on inhaling through one nostril and exhaling through the other, without retention.
Nadi Shodhana – a deeper variation that includes breath retention (kumbhaka) and specific ratios to purify the energy channels (nadis).
Why Alternate Nostril Breathing Is Powerful
This practice works by channeling the breath alternately through the right and left nostrils, each of which connects to different aspects of the nervous system and brain:
The right nostril (Pingala Nadi) is linked with energy, focus, and activation.
The left nostril (Ida Nadi) is linked with calmness, cooling, and introspection.
By balancing these two flows, Alternate Nostril Breathing harmonizes the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems.
Benefits include:
Balancing energy between body and mind
Calming anxiety and mental chatter
Improving focus and concentration
Supporting emotional regulation
Preparing the mind for meditation
Enhancing lung function and oxygen exchange
How to Practice Anulom Vilom (Foundational Technique)
Sit Comfortably – Find a stable seat with the spine tall.
Form Vishnu Mudra – Fold the index and middle fingers into the palm, using the thumb to close the right nostril and the ring finger to close the left.
Begin with the Left Nostril – Close the right nostril with the thumb, inhale slowly through the left.
Exhale Through the Right – Release the thumb, close the left nostril with the ring finger, and exhale through the right.
Continue Alternating – Inhale right, exhale left. This completes one full round.
Practice for 5–10 Rounds – Maintain smooth, even breathing.
How to Practice Nadi Shodhana (Advanced Variation)
Nadi Shodhana uses the same nostril alternation as Anulom Vilom, but often includes ratios and retention for deeper purification:
Inhale through one nostril for a count (e.g., 4).
Hold the Breath (Antar Kumbhaka) for a set ratio (e.g., 16).
Exhale through the opposite nostril for a longer count (e.g., 8).
This 1:4:2 ratio is traditional, but ratios should only be practiced comfortably and ideally under guidance. Beginners can start with shorter counts and no retention.
Why This Breathwork Supports Alignment
Alternate Nostril Breathing supports alignment by:
Balancing Left and Right Brain – Encourages harmony between logic and intuition.
Settling the Mind – Creates focus and steadiness, preparing for meditation.
Restoring Rhythm – Helps reset the breath, energy, and emotions when life feels scattered.
When to Practice Alternate Nostril Breathing
Before Meditation – To center and calm the mind.
During Stress or Anxiety – To rebalance energy and emotions.
Midday Reset – To restore clarity and focus.
Before Bed – To ease into restful sleep.
Cautions & Best Practices
Start with Anulom Vilom (no retention) before progressing to Nadi Shodhana.
Avoid long or forceful retentions if you are pregnant, have high blood pressure, or respiratory conditions.
Always practice gently, without strain.
If one nostril feels blocked, try a few minutes of regular breathing before beginning.
Alternate Nostril Breathing is a reminder that balance is always within reach. With each cycle, you harmonize body and mind, creating space for presence and clarity.
Have you tried Alternate Nostril Breathing? Do you notice shifts in balance, focus, or calm after the practice?
