Pranayama, or breath control, is an essential aspect of yoga and a fundamental element of life. One popular pranayama technique is Anulom Vilom, also known as Nadi Shodhana Pranayama, or alternate nostril breathing.
The practice is believed to purify energy channels (nadis) and bring balance to Ida and Pingala nadis. In other words, the goal is to balance both hemispheres of the brain, improve your focus, and boost your overall well-being.
So, what might happen if you practice 1 hour of Anulom Vilom? Keep reading to find out.
Understanding Anulom Vilom: Key Concepts
Anulom Vilom isn’t just about breathing; it’s about energy flow. Here are a few key concepts to understand.
Nadis and Energy Flow
In yoga, Nadis are energy channels in your body. Anulom Vilom is believed to cleanse these energy channels, helping energy flow more freely.
The practice especially focuses on balancing the Ida and Pingala Nadis.
- Ida Nadi: Associated with your left nostril and cooling energy. It’s sometimes called Chandra Nadi or Ganga Nadi.
- Pingala Nadi: Connected to your right nostril and heating energy. It’s also known as Surya Nadi or Yamuna Nadi.
Prana and its Significance
Prana is your vital life force. Think of it as the energy that keeps you going.
Anulom Vilom helps regulate Prana, ensuring a smooth and balanced flow of energy throughout your body.
How to do Anulom Vilom Pranayama
Anulom Vilom is a type of breathing exercise that alternates the nostril you breathe in and out of.
Instructions
- Sit comfortably with your spine straight. Place your wrists on your knees.
- Make the Nasika Mudra hand position. Fold your middle and index fingers toward your palm. You’ll use your thumb to close your right nostril, and your ring finger to close your left nostril.
- Close your right nostril with your thumb. Slowly breathe in through your left nostril.
- Close your left nostril with your ring finger. Breathe out through your right nostril.
- Breathe in through your right nostril, close it, and breathe out through your left.
Keep your breathing steady and rhythmic. Start with shorter sessions and gradually make them longer.
Tips for beginners
- Practice in the morning or evening. Don’t practice after a heavy meal.
- Start with shorter sessions and gradually increase the time you practice.
- Don’t hold your breath forcefully.
What are the benefits of Anulom Vilom Pranayama?
Anulom Vilom is believed to have a wide range of benefits for your body and mind.
Physical Health Benefits
Some of the most commonly cited physical health benefits include:
- Improved respiratory function. A study in the Journal of Ayurveda and Integrative Medicine found that alternate nostril breathing exercises improved the way the lungs worked, similar to how Ayurveda offers diet, herbs & lifestyle solutions for overall wellbeing.
- Enhanced Digestion. While more research is needed, some practitioners believe that Anulom Vilom can stimulate the digestive system.
- Improved cardiovascular health. This breathing exercise may help lower blood pressure and improve circulation.
Mental and Emotional Well-being
Anulom Vilom is often practiced for its calming and centering effects. Benefits can include reduced stress, and you can also explore 5 minute gratitude meditation scripts to reduce stress.
- Reduced stress and anxiety. A study published in the Journal of the Indian Medical Association found that people who did Anulom Vilom had lower anxiety than people who practiced suryanamaskar.
- Improved concentration and cognitive function. Many people report feeling more focused and clear-headed after practicing this breathing technique.
- Promotes relaxation and reduces cortisol levels. By activating the parasympathetic nervous system (your “rest and digest” system), Anulom Vilom can help lower stress hormones.
Other Potential Benefits
While these benefits require more scientific investigation, some practitioners also claim that Anulom Vilom can:
- Minimize snoring
- Enhance skin vitality
- Support weight loss
- Relieve symptoms of depression
Practicing Anulom Vilom for an hour: Things to keep in mind
Anulom Vilom is generally safe, but it’s best to approach extended practice times mindfully. Similar to ensuring safety with active stretching examples for injury prevention, here’s what to consider if you’re aiming for a full hour of practice:
- Increase gradually. Don’t jump straight into an hour. Start with shorter sessions (perhaps 10-15 minutes) and slowly add more time as you become comfortable.
- Listen to your body. Pay attention to any sensations. If you feel dizzy, lightheaded, or uncomfortable, stop and rest.
- Modify the practice. As you get more experienced, you can adjust the ratio of your inhales, holds, and exhales. A common ratio is 1:2:2 (inhale for 1 count, hold for 2 counts, exhale for 2 counts).
- Be consistent. Regular practice, even if it’s not always for a full hour, is key to experiencing the full range of physical and mental benefits.
Frequently Asked Questions
Does Anulom Vilom balance hormones?
While direct scientific evidence is limited, anecdotal reports and some preliminary studies suggest Anulom Vilom may positively influence hormonal balance. Its calming effects on the nervous system could potentially impact hormone regulation, but more research is needed to confirm these benefits definitively.
Can I do Anulom Vilom for an hour?
Yes, you can practice Anulom Vilom for an hour, but it’s best to gradually increase the duration. Start with shorter sessions (5-10 minutes) and gradually extend them as you become more comfortable. Pay attention to your body and stop if you feel any discomfort or dizziness.
What disease is cured by Anulom Vilom?
Anulom Vilom is not a cure for any specific disease. However, it’s believed to offer various health benefits, including stress reduction, improved respiratory function, and enhanced mental clarity. It can be a complementary practice to support overall well-being but shouldn’t replace medical treatment.
How long will it take for Anulom Vilom to work?
The time it takes to experience the benefits of Anulom Vilom varies from person to person. Some individuals may notice immediate effects, such as reduced stress and improved focus, while others may require consistent practice over weeks or months to see significant changes in their overall health. Regular practice is key to maximizing potential benefits.
Summary
Anulom Vilom is a type of breathwork with a wide array of benefits. When practiced regularly, this yogic breathing technique may:
- reduce stress and anxiety
- improve respiratory function
- enhance focus and mental clarity
To get the most out of Anulom Vilom, it’s important to practice consistently. Even a few minutes each day can make a difference in your overall well-being.
While Anulom Vilom is generally safe, it’s always a good idea to seek guidance from a qualified yoga instructor, especially if you have any underlying health conditions. A trained instructor can help you learn the proper technique and ensure you’re practicing safely.