Health Benefits Of Anulom Vilom Pranayam

Anulom Vilom Pranayam yoga asana

Anulom Vilom Pranayam is a specific sort of controlled breathing (pranayama) within the practice of yoga. It involves holding one nostril closed while inhaling, and then holding the opposite nostril closed while exhaling. The method is then reversed and repeated.

Alternate nostril breathing is claimed to possess many physical and psychological benefits, including stress reduction and improved breathing and circulation. There’s scientific evidence that supports a number of these claims.

Most people can practice Anulom Vilom breathing safely and without side effects. Read on as we glance at the potential benefits of Anulom Vilom Pranayam breathing and a step-by-step guide to getting started.

Way of Doing the Pranayama

Anulom Vilom Pranayam should be done on an empty stomach, preferably 4 hours after you’ve eaten. You should also find a cool, comfortable environment.

  • Choose a meditation sitting pose. Keep your spine and neck straight and close your eyes.
  • Clear your mind of everything outside of this moment.
  • Start with your outer wrists resting on your knees.
  • Using your right hand, fold your middle and index fingers toward your palm.
  • Place your thumb on your right nostril and your ring finger on the left nostril.
  • Close your right nostril with your thumb and inhale through your left nostril, slowly and deeply, until your lungs are full. Focus on your breathing.
  • Next, release your thumb and close your left nostril with your ring finger.
  • Exhale slowly through the right nostril.
  • Now do it in reverse, this time inhaling through the right nostril and exhaling through the left.

Throughout the process, be conscious of your breathing and how it affects both body and mind.

Try this for a minute or so to start. The first time you try, it may feel a little strange, so only do it as long as you’re comfortable.

Don’t force yourself beyond your comfort zone — you can always try again another time. It’s important to feel in control and relaxed. Increase your time at your own pace.

It might help to work with a trained yoga teacher who can instruct you on proper technique.

Anulom Vilom Pranayam is a type of alternate nostril breathing used in the practice of yoga. It’s noted for promoting physical and mental health benefits such as:

  • Patience, focus, and control
  • Relieving stress and anxiety
  • Improvements to brain, respiratory, and cardiovascular health.


  1. As you gain more awareness and control over your breathing, you’ll find that it’s an instantaneous calming effect.
  2. Practicing Anulom Vilom breathing very first thing within the morning may help start your day from a far better place.
  3. It can also help in the evening to promote better sleep.
  4. There are many potential benefits. Some claims are backed by research, but some specific claims haven’t been fully studied.
  5. There is evidence that alternate nostril breathing can benefit your brain, also as your respiratory and cardiovascular systems. It is also shown to scale back stress.
  6. These are the changes that will impact every aspect of your health and well-being.

Your Respiratory System

Yoga breathing practices may improve lung function and tolerance, consistent with one small study.
This research involved competitive swimmers who used alternate nasal breathing plus two other breathing practices.
Participants did breathing exercises for a half-hour, 5 days every week for a month.
Other research shows that Anulom Vilom breathing for a half-hour each day can improve sinus inflammation (rhinosinusitis). This condition interferes together with your ability to empty mucus from your nose and sinuses.

Your Brain

In a randomized controlled trial, 108 medical students were divided into two groups. One group performed bhastrika and Anulom Vilom pranayama for six weeks. The opposite performed Surya Namaskar, a collection of yoga sun salutations.

Both groups showed improved general well-being. But only the pranayama group showed significant improvement in cognition and anxiety.

A review suggests that various varieties of yogic breathing can benefit neurocognitive, psychophysiological, biochemical, and metabolic functions in healthy people.

Your Cardiovascular System

In research it is found that alternate nostril breathing had a positive impact on cardiovascular function, lowering pressure level and pulse rate.

Your skin:

There are many claims that Anulom Vilom breathing has great impacts on the skin. Skin is the largest organ of the body and it is littered with stress, same as respiratory and cardiovascular health.
Though there is a scarcity of research on this specific claim, it is possible that your skin will reap some reward from breathing exercises.

Your Eyes:

You might have heard that Anulom Vilom Prayanam can improve eyesight, but there’s little within the way of research.  It is known however, that eye health depends on a decent supply of oxygen.
Alternate nostril breathing can improve respiratory and cardiovascular health, so it’s going to provide some benefit for your eyes.


But always consult your doctors too for adopting any kind of pranayams. As everything has its pros and cons. If things are done under supervision it will give more benefit than usual.

Overall, this Anulom Vilom Prayanam is best for your health and fitness. One will get holistic development as there is a saying that healthy body + healthy mind = happy life.