balancing · beginner · ~10 min
Anulom Vilom (Simple Alternate Nostril Breathing)
Want Anulom Vilom (Simple Alternate Nostril Breathing) read live?Talk to Robin →First reading freeअनुलोम विलोम
Simple alternate nostril breathing — alternating breath between left and right nostrils without retentions. The most accessible version of nadi shodhana; widely taught as foundational pranayama.
What this practice is
Anulom vilom is the simplified version of nadi shodhana. Both practices alternate breath between left and right nostrils; nadi shodhana traditionally includes optional breath retention (kumbhaka) and is held to the more advanced practice; anulom vilom omits the retention and is taught as the accessible foundational version.
In modern usage, the two terms are often used interchangeably; some traditions distinguish them strictly. For practical purposes: if you want simple alternate nostril breathing without retentions, that's anulom vilom. If you want the same practice with retentions added, that's nadi shodhana proper.
Anulom vilom is among the most universally-taught pranayamas globally. Its accessibility makes it appropriate for nearly any practitioner; its effects are immediate and substantial.
Technique
1. Sit upright. Use the right hand: thumb to close the right nostril, ring finger to close the left nostril.
2. Close the right nostril with the thumb. Inhale slowly through the left nostril. Count of 4.
3. Close the left nostril with the ring finger; release the thumb. Exhale through the right nostril. Count of 4 (or 6, 8 — exhale can extend).
4. Inhale through the right nostril. Count of 4.
5. Close the right nostril with the thumb; release the ring finger. Exhale through the left nostril. Count of 4 (or longer).
6. Continue for 5-15 minutes. End with exhalation through the left nostril.
The practice is the same as nadi shodhana but without breath retention between inhale and exhale. This makes it more accessible for beginners and safer in general use.
When to use
Same uses as nadi shodhana — daily practice, before meditation, for anxiety reduction, before sleep. The simplified form is appropriate for any context that calls for nadi shodhana but where retentions aren't appropriate or desired.
For pregnancy, post-surgery recovery, severe anxiety states, or when teaching beginners — anulom vilom is preferred over full nadi shodhana with retentions.
Contraindications & safety
Among the safest pranayamas. Same minimal contraindications as nadi shodhana — active sinus infection, severe nasal congestion, recent ear surgery. Most practitioners can do anulom vilom without any concerns.
Benefits
Same benefits as nadi shodhana but with somewhat reduced intensity due to absence of retentions. Substantial effects on autonomic balance, attention regulation, stress reduction, and emotional balance. Well-validated by research.
History
Same as nadi shodhana — classical hatha yoga tradition, continuous practice for at least 600 years.
Cultural context
Same as nadi shodhana — widely shared across yoga traditions, appropriate for non-traditional practice with respect.
FAQ
What's the difference between this and nadi shodhana?
Strict distinction: anulom vilom is alternate nostril breathing without retentions; nadi shodhana is the full practice with retentions (typically inhale 4 / hold 4 / exhale 4). Loose usage: the terms are often used interchangeably. For beginners and general practice, the without-retention version (anulom vilom) is appropriate; for advanced practice with established foundation, retentions can be added.
Should I add retentions eventually?
After established foundation (months to years of regular practice without retentions), retentions can be added carefully and gradually. Improper retention practice can produce headaches, dizziness, or anxiety. Many practitioners maintain anulom vilom (without retentions) as their primary practice indefinitely; others gradually develop retention capacity.
How long should I practice?
5-15 minutes daily for sustained benefit. Shorter sessions (2-5 minutes) for stress reduction. Longer sessions (20-30 minutes) for deeper effect. Daily consistency matters more than session length.
Is this safe during pregnancy?
Generally yes — anulom vilom is among the pranayamas widely included in prenatal yoga curricula. Avoid retention versions during pregnancy; pure anulom vilom is fine. Consult prenatal yoga teacher for specific guidance.
Can children do this?
Yes — children can easily learn anulom vilom and benefit from regular practice. The simple technique works for kids age 5+. Many parents include brief anulom vilom in family wellness practice.
Astrological correspondence
Element
air
Chakra
third eyeSimple alternate-nostril without retention — accessible balancing.