Anulom Vilom: Discovering Balance
What if the key to balance wasn’t outside of you, but already within, flowing through every inhale and exhale?
In a world that often feels chaotic, we look for stability in routines, habits, and external practices. But what if one of the simplest, most profound ways to find alignment was through something as natural as your breath?
This is where Anulom Vilom (Alternate Nostril Breathing) comes in.
A practice that not only calms the nervous system but also balances the energy channels (nadis) that influence your mind, emotions, and sense of connection.
Why Breath Matters in Energy Awareness
Breath is the bridge between body and mind, seen and unseen, movement and stillness.
In yogic philosophy, breath is not just oxygen—it is Prana, life force energy.
The way you breathe affects your state of being, and in turn, your choices, reactions, and overall well-being.
Anulom Vilom specifically works with two energy pathways:
Ida Nadi (Left Channel) – Linked to the moon, coolness, intuition, and the parasympathetic nervous system (rest and digest).
Pingala Nadi (Right Channel) – Linked to the sun, warmth, action, and the sympathetic nervous system (fight or flight).
When one of these is overactive, it can create imbalance; feeling emotionally overwhelmed, mentally foggy, or physically restless.
Anulom Vilom harmonizes these forces, guiding the body toward equilibrium.
How to Practice Anulom Vilom
1. Find Stillness
Sit comfortably with a tall spine. Close your eyes.
2. Hand Positions:
Use Vishnu Mudra with your dominant hand: Fold the index and middle fingers down, using your thumb and ring finger to control your nostrils.
Rest your non-dominant hand in Chin Mudra (Gyan Mudra): Take the tip of your index finger to touch the tip of your thumb, keeping your other fingers extended, resting your hand on your knee.
3. Begin the Breath Cycle:
Close your right nostril with your thumb.
Inhale deeply through the left nostril.
Close your left nostril and exhale through the right.
Inhale through the right nostril.
Close your right nostril and exhale through the left.
4. Repeat for 5–10 minutes.
Keeping the breath slow and steady.
Let your breath be your guide. Not forceful, not rushed, but intentional.
Why This Matters for Your Alignment
Many of us move through life without realizing how much our breath reflects our internal state.
Ever notice how shallow your breathing becomes when you're stressed?
Or how deeply you breathe when you feel safe and at ease?
Practicing Anulom Vilom shifts this dynamic from unconscious to intentional.
It helps regulate emotions, increase clarity, and release energetic blocks.
From a self-awareness perspective, this practice is a tool for reconnecting with yourself in the moment. It pulls you out of the mental noise and back into your body.
What Does Balance Feel Like for You?
Before and after practicing Anulom Vilom, take a moment to reflect:
How does my breath feel right now?
Where do I notice tension or resistance?
What shifts when I bring awareness to my breathing?
What does balance feel like, not as an idea, but as an embodied experience?
When to Use Anulom Vilom
In the morning to start the day with clarity and focus.
Before meditation or journaling to deepen your practice.
When feeling anxious or overwhelmed, to regulate the nervous system.
Before bed to encourage relaxation and better sleep.
This practice is not just about breath…. it’s about self-connection.
It reminds us that balance is not something to chase, but something to cultivate from within, one breath at a time.
Your Breath, Your Awareness
Anulom Vilom is a simple yet profound practice that aligns with self-awareness, energy balance, and transformation—key aspects of the Align Yourself Blueprint.
If this practice resonates with you, I invite you to explore:
How breathwork influences your daily energy.
How self-awareness of breath can transform your reactions and choices.
How integrating breath into your alignment journey can support your growth.
Breath is always available to you. The question is, are you present with it?
A Glimpse into the History of Anulom Vilom
Anulom Vilom has its roots in the ancient traditions of yoga, going back thousands of years.
This breathing technique is mentioned in classical yogic texts such as the Hatha Yoga Pradipika and the Gheranda Samhita, where it is described as a powerful practice for purifying the nadis, or energy channels, in the body.
The term "Anulom Vilom" itself translates to "with the grain" (Anulom) and "against the grain" (Vilom). It was taught to prepare the body and mind for deeper meditation and spiritual awakening.
Yoga practitioners practiced Alternate Nose Breathing to balance the Ida and Pingala nadis, which are lunar and solar energies associated with the left and right sides of the body.
Today, Alternate Nose Breathing is valued for bringing balance and calm to an often overwhelming world.
When you practice this ancient technique, you connect with a method that has empowered countless individuals on their spiritual journeys, including mine.
Would love to hear your reflections on this.
Have you tried Anulom Vilom before? What was your experience?
