Alternate Nostril Breathing (अनुलोम विलोम)
Alternate Nostril Breathing (अनुलोम विलोम, Anuloma Viloma) is a beginner level pranayama practice taking 5 minutes. Body parts: lungs, nervous-system, brain. Benefits: Balances the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems — measurable via Heart Rate Variability within 5 minutes. Reduces systolic blood pressure by 5-15 mmHg when practiced daily for 4+ weeks (International Journal of Yoga, 2019). Activates the vagus nerve — the longest cranial nerve — which controls heart rate, digestion, and immune response. Synchronizes left and right brain hemisphere activity, improving decision-making and creative thinking simultaneously. Purifies the nadis (energy channels) — in yogic physiology, blocked nadis cause disease; modern science calls this 'autonomic imbalance'. Reduces cortisol (stress hormone) levels by 20-30% in a single 15-minute session. Clinically shown to reduce anxiety scores by 33% after 6 weeks of daily practice (Journal of Alternative and Complementary Medicine). How to do Alternate Nostril Breathing: Sit comfortably in Sukhasana (cross-legged) or on a chair with spine naturally erect. Don't force a rigid back — let the spine find its natural curve. Close your eyes gently.. Bring your right hand to your nose. Use Vishnu Mudra: fold index and middle fingers into your palm, keeping thumb, ring finger, and pinky extended. Left hand rests on left knee in Chin Mudra (thumb and index touching).. Close your RIGHT nostril with your RIGHT THUMB. Inhale slowly and completely through the LEFT nostril for a count of 4. Feel the breath filling from belly → ribs → chest (three-part breath).. Close BOTH nostrils (thumb on right, ring finger on left). Hold for a count of 4 if comfortable. Beginners: SKIP the hold entirely — just inhale left, exhale right. The hold comes after weeks of practice.. Release the RIGHT nostril (keep left closed with ring finger). Exhale slowly through the RIGHT nostril for a count of 8. The exhale should be twice as long as the inhale — this is what activates the parasympathetic system.. Keep the LEFT nostril closed. Inhale through the RIGHT nostril for a count of 4.. Close both. Hold 4 counts (or skip for beginners).. Release LEFT nostril. Exhale through LEFT for 8 counts. This completes ONE round.. Practice 10-15 rounds. The entire session takes 5-10 minutes. Sit quietly for 1-2 minutes after completing all rounds — this integration period is when the deepest effects occur.. Breathing: The golden ratio: Inhale 4 : Hold 4 (optional) : Exhale 8. Beginners start with 3:0:6 (no hold). Advanced practitioners work toward 4:16:8 (long retention). NEVER force the breath — if you feel dizzy or breathless, you're trying too hard. Reduce the counts until comfortable.. Conditions it helps: bp, stress, anxiety, insomnia, concentration, asthma, depression. Contraindications: Severe uncontrolled heart condition — practice very gently, no breath retention, Cold or nasal congestion — clear nostrils first with Jala Neti or steam, or practice gentle version without full closure, Recent nasal surgery, Epilepsy — avoid breath retention (kumbhaka) entirely. Tips: Practice on an EMPTY stomach — at least 2 hours after eating. Morning before breakfast is ideal.. The exhale is everything. A slow, controlled exhale is what switches your nervous system from stress to calm. Focus 80% of your attention on the exhale.. Don't press hard on your nostrils — use just enough pressure to close. Your face should be relaxed, not tense.. Set a timer rather than counting rounds. When you count, you think. When you use a timer, you can surrender to the breath.. If one nostril is blocked: lie on the OPPOSITE side for 2 minutes (lying on right side opens left nostril, and vice versa). This is clinically proven — it's called the 'lateral recumbent position effect'.. Dietfull combines yoga with science-backed nutrition kits for holistic health. Take the free AI health score at dietfull.eatingminds.com/score. Order nutrition kits via WhatsApp +91-9811925380.
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Medical Disclaimer: This content is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program. Stop immediately if you experience sharp pain, dizziness, or chest discomfort. Dietfull is a nutrition and wellness platform — we are not doctors, physiotherapists, or licensed medical practitioners.
Sources: WHO, ICMR-NIN, PubMed, International Journal of Yoga. Content reviewed April 2026.