Pranayama, or breath control, is a key part of yoga practice. It focuses on controlling your breath to influence the flow of “prana,” or vital energy, throughout your body.
Two popular pranayama techniques are Anulom Vilom and Nadi Shodhana, but there are many others such as Bhastrika Pranayama. Both involve breathing through alternate nostrils, and both aim to balance your energy and improve your overall well-being.
But what exactly are the similarities and differences between Anulom Vilom and Nadi Shodhana? And what are the benefits of each? This article will explore these questions to help you understand these practices more clearly, and help you decide which one is right for you.
Pranayama and Nadis: The Foundation
In yoga, pranayama is more than just breathing exercises. It’s about consciously controlling your breath to influence your body and mind.
Central to pranayama are nadis, which are pathways that carry prana, or life force energy, through your body. If your nadis are out of balance, it can lead to mental and physical problems.
Two of the most important nadis are the Ida and Pingala. The Ida nadi is linked to your left nostril, lunar energy, and your parasympathetic nervous system (the one that helps you “rest and digest”). The Pingala nadi is linked to your right nostril, solar energy, and your sympathetic nervous system (the one that activates your “fight or flight” response).
Anulom Vilom: The Gateway to Alternate Nostril Breathing
Anulom Vilom is the basic form of alternate nostril breathing. In this yoga practice, you breathe in through one nostril, close it off, and breathe out through the other nostril.
It’s a simple process that doesn’t involve holding your breath (which, in yoga, is called kumbhaka). Gentle, rhythmic breathing is the most important thing here.
Benefits of Anulom Vilom
Anulom Vilom has lots of benefits, including:
- Stress reduction
- Improved mental clarity
- Sharper focus and concentration
- A more balanced nervous system
How to add Anulom Vilom to your day
Here are a few tips for adding this breathing exercise to your daily routine:
- Try to practice for 5 to 10 minutes a day, either in the morning or evening.
- Find a comfortable place to sit. Make sure you can sit up straight.
Nadi Shodhana: Elevating the Practice with Breath Retention
Nadi Shodhana is a more advanced version of alternate nostril breathing. The key difference is that it includes breath retention, also known as kumbhaka, after you inhale.
Because Nadi Shodhana is more advanced, it’s important to learn it from a certified yoga teacher who can guide you and help you progress gradually.
How to Practice Nadi Shodhana
Here’s how to do Nadi Shodhana:
- Sit comfortably.
- Use your right hand to make Vishnu Mudra. Fold your index and middle fingers toward your palm. Keep your ring finger and pinky finger extended.
- Close your right nostril with your thumb, and inhale through your left nostril.
- Close both nostrils, and retain your breath for a comfortable amount of time.
- Release your right nostril, and exhale slowly through that nostril.
- Continue alternating nostrils.
It’s important to breathe gently and in a controlled way. Don’t force the breath.
Benefits of Nadi Shodhana
People who practice Nadi Shodhana believe it can:
- purify the nadis and balance energy flow
- promote relaxation and reduce anxiety
- support respiratory and cardiovascular health
Nadi Shodhana vs. Anulom Vilom: What’s the difference?
While both Nadi Shodhana and Anulom Vilom are types of alternate nostril breathing, there are some important differences.
The main difference is that Nadi Shodhana includes breath retention, also called kumbhaka. In Nadi Shodhana, you inhale through one nostril, hold your breath for a period of time, and then exhale through the other nostril. In Anulom Vilom, you inhale and exhale through alternating nostrils without holding your breath.
Anulom Vilom is also generally easier to learn and practice than Nadi Shodhana. Nadi Shodhana takes more practice and requires you to be more aware of your body.
Because of the breath retention, Nadi Shodhana may not be right for everyone. If you have high blood pressure, for example, you should proceed with caution. As with any new breathing practice, it’s a good idea to talk to your doctor or other healthcare provider before you start.
Finally, although both techniques balance energy, Nadi Shodhana is believed to balance the flow of prana, or life force, in the Ida and Pingala nadis, which can help awaken the Ajna Chakra, or third eye chakra.
What does the science say about alternate nostril breathing?
Researchers have started to explore the benefits of alternate nostril breathing. For example, a 2020 study looked at the cardiovascular benefits of alternate nostril breathing in medical students. The researchers found that after four weeks of practice, participants had improved pulse and blood pressure.
Another study, published in 2017, looked at the effect of pranayama (yogic breathing exercises) on lung function in competitive swimmers. The researchers found that these breathing exercises had a positive effect on respiratory endurance.
While these studies are promising, more research is needed to fully understand how alternate nostril breathing works and what long-term effects it might have. The good news is that the existing studies point to a beneficial effect on the body. As research methods improve, we’re likely to know more about these practices.
Frequently Asked Questions
What is the difference between Anulom Vilom and pranayama?
This question is a bit tricky! Anulom Vilom is a type of pranayama. Pranayama is the broader term referring to breath control techniques in yoga. So, it’s more accurate to ask about the difference between Anulom Vilom and other pranayama techniques. Anulom Vilom, specifically, focuses on alternate nostril breathing for balancing energy.
Which is better, Anulom Vilom or Nadi Shodhana?
Here’s the thing: Nadi Shodhana and Anulom Vilom are often used interchangeably! Some traditions consider them the same practice. Others differentiate them slightly, with Nadi Shodhana sometimes including breath retention (kumbhaka) while Anulom Vilom typically doesn’t. Ultimately, “better” depends on your individual needs and comfort level. Both offer similar benefits.
Who should not do Nadi Shodhana pranayama?
While generally safe, Nadi Shodhana, like all pranayama techniques including Anulom Vilom, might not be suitable for everyone. Individuals with severe respiratory issues (like asthma or COPD), significant nasal congestion, or acute heart conditions should consult with a healthcare professional or experienced yoga instructor before practicing. Pregnant women should also seek guidance. Always listen to your body and stop if you feel any discomfort.
What will happen if I do Anulom Vilom daily?
Practicing Anulom Vilom daily can bring a host of potential benefits! You might experience reduced stress and anxiety, improved respiratory function, enhanced mental clarity, and a greater sense of overall well-being. It’s a fantastic way to calm the nervous system and promote balance within the body and mind. Just remember to be consistent and practice with proper technique.
Wrapping Up
Anulom Vilom and Nadi Shodhana are both alternate nostril breathing techniques used in yoga. Anulom Vilom is simpler, making it a good starting point. Nadi Shodhana is a more advanced practice that incorporates breath retention.
Both practices have several benefits. They may help to:
- reduce stress and anxiety
- improve focus and concentration
- lower your heart rate
- promote relaxation
You might want to try both to see which one feels best. Remember to practice mindfully and, if possible, with the guidance of a qualified yoga instructor.
Pranayama, or breathwork, including techniques like Bhastrika Pranayama for energy and focus, has the potential to significantly enhance your overall wellness and bring more balance into your life. These techniques can be a powerful tool for managing stress and promoting a sense of calm.
As with any new health practice, it’s a good idea to check with your doctor or other healthcare professional before you start. If you have any underlying respiratory conditions, this is especially important.