Anulom vilom is a type of breathwork that involves breathing through one nostril while holding the other nostril closed. You then switch nostrils and repeat.
Practicing anulom vilom is thought to lower stress and anxiety, improve breathing, and sharpen thinking. However, while the technique is generally safe, certain anulom vilom contraindications mean it may not be right for everyone.
If you practice anulom vilom despite the contraindications, you may experience adverse effects. That’s why it’s important to understand when you should avoid this type of breathwork.
Common health conditions that require caution
While anulom vilom is generally considered safe, some people may need to take precautions or avoid it altogether. If you have any underlying health conditions, it’s always a good idea to talk to your doctor before starting any new exercise program, including breathing exercises.
Respiratory Issues
Asthma
If you have asthma, practice anulom vilom gently. Avoid holding your breath if it makes your symptoms worse. It’s a good idea to talk to your doctor before you start.
Chronic Obstructive Pulmonary Disease (COPD)
If you have COPD, be mindful as you practice, and don’t force your exhales. Keep each round short.
Cardiovascular Conditions
Hypertension (High Blood Pressure)
If you have high blood pressure, skip holding your breath during this exercise, as that can increase your blood pressure. Practice gently and keep an eye on your blood pressure regularly.
Heart Conditions
If you have a heart condition, talk to a cardiologist before trying anulom vilom. If they give you the okay, practice with a qualified yoga instructor who can guide you.
Pregnancy
If you’re pregnant, you’ll need to make some changes to how you practice anulom vilom. Don’t hold your breath or breathe forcefully. As you practice, be gentle with yourself and listen to what your body is telling you.
A prenatal yoga instructor can guide you and give you tailored advice.
Other times you may want to avoid anulom vilom
Nasal congestion or a cold
Don’t practice this breathing exercise if your nostrils are blocked. If you can, practice Neti, or nasal cleansing, before you start. If you can’t clear your nose, wait until your cold has cleared up.
Anxiety and panic disorders
If you have anxiety, practice anulom vilom with caution, and consider exploring coherent breathing techniques. If closing your eyes makes you feel anxious, keep them open. Focus on slow, gentle breaths. If you feel your anxiety increasing, stop the practice and talk to a therapist.
Post-surgery or injury
Avoid anulom vilom right after surgery. Give yourself time to heal before you start again. It’s a good idea to talk to your doctor or physical therapist before you resume the practice.
Low blood pressure
If you have low blood pressure, practice gently and pay attention to any dizziness. Don’t hold your breath for long periods.
The Importance of Doing It Right
It’s always a good idea to learn anulom vilom from a qualified instructor. It’s important to learn the right technique to make sure it’s safe and effective. A good teacher can give you advice that’s tailored to you and help you adapt the exercise to your individual needs.
If you do it wrong, you might hyperventilate or otherwise feel bad. If you have an existing condition, doing the exercise incorrectly could make it worse.
Pay attention to how your body feels while you’re doing it. If you feel any discomfort, stop. You might need to change your approach to meet your individual needs and limitations.
Start with short sessions and slowly increase the time you spend on the exercise; you may even find breathing apps for iPhone useful. Don’t try to force your breath.
Frequently Asked Questions
What are the contraindications for alternate nostril breathing (Anulom Vilom)?
While generally safe, Anulom Vilom has some contraindications. Individuals with severe respiratory illnesses like uncontrolled asthma or pneumonia should exercise caution or avoid it. Those with significant nasal congestion due to a cold or sinus infection might find it difficult and uncomfortable. It’s always best to consult with a healthcare professional or qualified yoga instructor if you have concerns.
Who should not do Anulom Vilom?
Anulom Vilom is typically safe for most people. However, individuals experiencing extreme fatigue, dizziness, or lightheadedness should avoid practicing it. People with serious heart conditions should consult their doctor before incorporating it into their routine. As with any exercise, listen to your body and stop if you feel any discomfort.
Can heart patients do Anulom Vilom?
While Anulom Vilom can be beneficial for reducing stress and promoting relaxation, individuals with significant heart conditions should consult with their cardiologist before practicing it. They can advise on whether it’s appropriate and provide guidance on any necessary modifications. It’s crucial to prioritize your heart health and proceed with caution.
What are the general contraindications of pranayama (breathing exercises)?
Pranayama, in general, including Bhastrika Pranayama, should be approached with awareness. If you have severe respiratory issues, uncontrolled high blood pressure, or are recovering from surgery, consult your doctor before starting. Avoid forceful breathing techniques if you’re pregnant or menstruating. Always practice under the guidance of a qualified instructor, especially when learning new techniques. Listen to your body and prioritize comfort and ease.
The Bottom Line
When you practice Anulom Vilom correctly, you may find that it helps you feel less stressed, breathe easier, and think more clearly.
However, this breathing technique isn’t for everyone. If you have certain respiratory or cardiovascular conditions, or if you’re pregnant, have a stuffy nose, or are feeling anxious, you may need to avoid this practice altogether.
Before you start any new breathing exercise, it’s always a good idea to talk with a qualified instructor or healthcare professional. As you practice, listen to your body and stop if you feel any discomfort.
Practicing mindfully and safely can help you get the most out of Anulom Vilom and improve your overall well-being.