Anulom Vilom, also called alternate nostril breathing, is an important yoga breathing exercise. It’s a type of pranayama, which is a breathing technique that regulates your breath.
The goal of Anulom Vilom is to cleanse your body and mind. When you practice it regularly, it can improve your physical and mental health by doing things like reducing stress and anxiety.
This article is a complete guide on how long you should practice Anulom Vilom and how to do it correctly.
Understanding Anulom Vilom Pranayama
Anulom Vilom is a type of pranayama, or yogic breathing exercise, that’s been used for centuries to promote physical and mental well-being.
How to do Anulom Vilom
The basic steps involve:
- Inhaling deeply through one nostril while closing the other nostril.
- Briefly holding your breath (this is called Kumbhaka).
- Exhaling slowly through the opposite nostril.
- Alternating nostrils with each breath cycle.
Many practitioners use Vishnu Mudra, a specific hand position, to help control the airflow.
Anulom Vilom vs. Nadi Shodhana
You might hear Anulom Vilom referred to as Alternate Nostril Breathing or Nadi Shodhana Pranayama. These terms are often used interchangeably.
Some yoga experts believe there’s a subtle difference between Anulom Vilom and Nadi Shodhana. Nadi Shodhana is sometimes considered a more advanced practice that incorporates specific ratios for inhalation, breath retention, and exhalation. However, for most people, the terms can be used to describe the same basic technique.
How long should you do anulom vilom?
It’s best to start slow and build up your practice over time.
How long should beginners practice anulom vilom?
If you’re new to anulom vilom, you can start with 5 to 10 minutes of practice at a time. As you become more comfortable, you can slowly increase the amount of time you spend practicing.
It’s important to listen to your body and stop if you feel any discomfort. Don’t push yourself too hard, especially when you’re just starting out.
How often should you practice?
Ideally, you can do anulom vilom for 5 to 10 minutes, five or six times a day.
The morning is an ideal time to practice. If you can’t practice in the morning, you can practice in the evening as long as you wait at least five hours after your last meal.
What’s the best breathing ratio?
When you start, you can try this ratio:
- Inhale for 4 counts
- Retain your breath for 8 counts
- Exhale for 8 counts
As you become more experienced, you can try this more advanced ratio:
- Inhale for 4 counts
- Retain your breath for 16 counts
- Exhale for 8 counts
Precautions and Modifications
Like any exercise, Anulom Vilom isn’t for everyone, and you may need to modify it to suit your individual needs.
When to avoid or modify Anulom Vilom
If you’re pregnant or have high blood pressure, you should avoid holding your breath during this exercise. Anulom Vilom may also need to be modified if you have other health conditions.
It’s always a good idea to talk to your doctor before beginning any new exercise program, particularly if you have specific health concerns.
Modifications for Specific Needs
If you’re pregnant, shorten the amount of time you hold your breath or skip the breath retention part altogether.
If you have high blood pressure, focus on making your exhales longer than your inhales.
What are the benefits of regular practice?
People who practice anulom vilom regularly report both physical and mental benefits.
Physical Benefits
- Improved respiratory function
- Practitioners may experience a sense of balance in the body, similar to what is achieved through chakra healing.
Mental and Emotional Benefits
- Reduced stress, anxiety, and tension, which can also be alleviated by practices like guided meditation for relaxation
- Improved concentration and focus
- A sense of cleansing, both in the body and in the mind
Frequently Asked Questions
Can I do Anulom Vilom after 2 hours of eating?
While it’s generally recommended to practice Anulom Vilom on an empty stomach or a few hours after eating, doing it two hours after a light meal is usually fine for most people. Listen to your body; if you feel any discomfort, wait a bit longer before starting. The key is to avoid practicing when your stomach is full to ensure comfortable breathing.
What is the ideal duration of Anulom Vilom?
The ideal duration of Anulom Vilom varies depending on your experience level and individual needs. Beginners can start with 5-10 minutes and gradually increase the duration as they become more comfortable. An intermediate practitioner might aim for 15-20 minutes, while experienced individuals may practice for 30 minutes or longer. Consistency is more important than duration; even a few minutes of regular practice can be beneficial.
Is 5 minutes of Anulom Vilom enough?
Yes, even 5 minutes of Anulom Vilom can be enough to experience some benefits, especially if you’re new to the practice or have limited time. Short, regular sessions can help reduce stress, improve focus, and balance the nervous system. You can gradually increase the duration as you become more comfortable with the technique.
Can we do Anulom Vilom for 30 minutes?
Yes, you can certainly do Anulom Vilom for 30 minutes, especially if you are an experienced practitioner. Longer durations can lead to deeper relaxation, improved respiratory function, and enhanced mental clarity. However, it’s crucial to listen to your body and avoid pushing yourself too hard. If you experience any discomfort or dizziness, reduce the duration or take a break.
In conclusion
When you’re first learning anulom vilom, it’s best to start with shorter sessions and slowly increase the time you spend practicing. Remember to listen to your body and be aware of any precautions or modifications you might need to make.
If you practice consistently, you may find that you feel better physically and mentally. Anulom vilom is often used as a starting point before moving on to more advanced pranayama techniques.