15 Minutes of Anulom Vilom Benefits, Steps and Precautions

Anulom vilom Pranayama(breath regulation) profoundly benefits physical and mental well-being.

It is one of the ancient yogic methods that focuses on deepening the breath because our breath helps align our mind, body and soul.

What is Anulom Vilom?

Anulom Vilom is an ancient yogic exercise from Indian traditions that involves alternate nostril breathing.

It involves inhaling through one nostril while exhaling through the other, alternating nostrils throughout the practice.

Let’s explore its physical and spiritual benefits, the steps to practice it, and the necessary precautions.

15 minutes of Anulom Vilom Benefits

Physical Benefits of Anulom Vilom

  1. Improved Respiratory Function: Anulom Vilom involves a technique of deep and controlled breathing, which can help to improve lung capacity and respiratory efficiency. This can be particularly beneficial for people with respiratory conditions.
  2. Strengthened Immune System: The controlled breathing and increased oxygen intake during Anulom Vilom contribute to a maintained immune system, promoting overall health.
  3. Cardiovascular Health: Regular practice can positively impact cardiovascular overall health by improving blood circulation and reducing the risk of heart-related issues.
  4. Detoxification: The emphasis on exhalation in Anulom Vilom aids in expelling toxins from the body. This detoxification process can contribute to better overall health. 
  5. Stress Management: Beyond its spiritual benefits, the practice helps manage stress by activating the parasympathetic nervous system, promoting relaxation and calm.
  6. Enhanced Concentration: Improved oxygenation to the brain enhances cognitive function, aiding in better concentration and mental clarity.
  7. Blood Pressure Regulation: Anulom Vilom may contribute to maintaining healthy blood pressure levels by calming the nervous system.
  8. Balanced Nervous System: Alternating nostril breathing helps balance the sympathetic and parasympathetic nervous systems activities, promoting overall nervous system health.
  9. Digestive System: Anulom Vilom stimulates the digestive organs, promoting a healthy digestive system. This can lead to more suitable nutrient absorption and improved digestion. 
  10. Anxiety Reduction: Anulom Vilom’s calming effect extends to reducing anxiety levels. The practice helps regulate the autonomic nervous system, reducing the fight-or-flight response. 

Spiritual Benefits

  1. Mind Clarity: Anulom Vilom helps calm the mind and improve focus during meditation. Regular practice for 15 minutes can enhance mental clarity, aiding in spiritual contemplation.
  2. Stress Reduction: The rhythmic pattern of alternate nostril breathing promotes relaxation and reduces stress and anxiety. This tranquillity fosters a conducive environment for spiritual introspection.
  3. Balancing Energy Channels: Anulom Vilom is believed to balance the subtle energy flow through the Ida and Pingala nadis, which help to harmonize the body’s subtle energy centres. This balance is essential for spiritual growth.
  4. Enhanced Consciousness: The controlled breathing in Anulom Vilom facilitates mindfulness, allowing individuals to be more present in the moment. This heightened awareness can be a stepping stone to spiritual awakening.
  5. Less Thoughts State: Anulom Voilom Pranayama reduces our mental thoughts, which makes it easier to meditate.

How To Practices: Step-by-Step Guide

Keep your spine straight and shoulders relaxed to maintain good posture while sitting. You can practice either sitting cross-legged on the floor or on a chair. Place your hands on your knees, palms facing up.

Step 1: Nasal Cleansing (optional but recommended)

  • Take a moment for nasal cleansing. You can inhale and exhale forcefully through each nostril to clear any mucus or blockages.

Step 2: Inhale (Right Nostril Closed)

  • Close your right nostril with your right thumb. (Or you can start with Vishnu Mudra)
  • Inhale slowly and deeply through your nose’s left nostril, filling your lungs and diaphragm with air.

Step 4: Pause (Both Nostrils Closed)

  • Close both nostrils gently with your thumb and ring finger.
  • Hold your breath for a comfortable duration without straining.

Step 5: Exhale (Left Nostril Closed)

  • Close your left nostril with your ring finger.
  • Exhale slowly and thoroughly through your right nostril.

Step 6: Inhale (Left Nostril Closed)

  • Gently use your ring finger to close your left nostril.
  • Now, try to inhale deeply and slowly through your right nostril.

Step 7: Pause (Both Nostrils Closed)

  • Use your thumb and ring finger to close both nostrils in this crucial step.
  • Hold your breath for a comfortable duration without strain.

Step 8: Exhale (Right Nostril Closed)

  • Close your right nostril with your thumb.
  • Exhale slowly and thoroughly through your left nostril.

Step 9: Repeat the Cycle

  • Continue this inhalation cycle, pause, and exhalation for about 15 minutes.
  • Focus on the smooth and controlled flow of breath.

Step 10: Gradual Closure

  • As you conclude the practice, gradually slow down the breath cycles.
  • Gently release your hand from your nostrils and take a few normal breaths.

Step 11: Mindful Conclusion

  • Sit quietly for a moment and observe the effects of the practice on your body and mind.
  • When you feel ready, open your eyes and transition slowly into your next activity.


  1. Consistency is Key: Practice Anulom Vilom regularly for optimal benefits. Start with a comfortable duration and gradually increase as you become more accustomed.
  2. Comfortable Seating: Ensure a comfortable and relaxed posture to facilitate the flow of breath.
  3. Natural Breath: Allow the breath to flow naturally without force. The key is to cultivate a smooth and controlled breathing pattern.
  4. Listen to Your Body: If you experience discomfort or dizziness, pause the practice and resume when ready. Consult a healthcare professional if issues persist.
  5. Mindful Awareness: Maintain conscious awareness during the practice, focusing on the breath and the sensations in the body.


  1. Consultation: Before beginning Anulom Vilom or any new yoga practice, it is necessary to consult with a healthcare professional or qualified yoga instructor, specifically if you have pre-existing health conditions, to prioritize your well-being and receive expert advice.
  2. Moderation: Practice Anulom Vilom in moderation. Overexertion or forceful breathing may lead to dizziness or hyperventilation. Gradually increase intensity to avoid strain.
  3. Pregnancy: Pregnant women should exercise caution and seek guidance from a healthcare provider before practising Anulom Vilom. Adapt the practice to suit the comfort and safety of pregnancy.
  4. Respiratory Conditions: People with respiratory conditions like asthma should practice under the guidance of a yoga instructor and inform them about their condition. Ensure modifications to suit respiratory health.
  5. Comfort: Ensure comfortable seating during practice to avoid strain on the back or neck. Use props or cushions to create a supportive and relaxed environment.
  6. Gentle Transitions: Make soft transitions between breaths to prevent abrupt changes in blood pressure. Smooth, controlled movements contribute to a more harmonious practice.
  7. Avoid During Illness: If you are unwell or have a fever, it’s advisable to skip the practice until you recover. Allow your body the necessary rest for a quicker recovery.

Remember that individual experiences may vary; listening to your body and seeking skilled guidance when needed is crucial.


Is Anulom Vilom suitable for everyone?

Anulom Vilom is generally safe for most individuals. However, those with specific health conditions should consult a healthcare professional before starting.

Are there any side effects of Anulom Vilom?

When practised correctly, Anulom Vilom has minimal side effects. However, if you experience dizziness or discomfort, you should pause and consult a professional.

Anulom Vilom start from which nostril

Anulom Vilom typically begins with the right nostril.

How many rounds of anulom vilom should be done?

The recommended rounds of Anulom Vilom vary, but starting with 5 rounds and gradually increasing is a good practice.

How much time anulom vilom should be done?

Starting with 15 minutes a day is ideal. You can slowly increase the duration as you become more comfortable with the practice.

Leave a Comment

17 + seventeen =