Anulom Vilom (Alternate Nostril Breathing)

Anulom vilom, or alternate nostril breathing, is a slow, even breath practice done seated, where you breathe in through one nostril and out through the other in turn. It is one of the gentler pranayama techniques and a common starting point for beginners. If you have a health condition or are pregnant, check with your doctor first.

Anulom vilom, in everyday use, means alternate nostril breathing, and that is how this page uses the name. In Satyananda's Yoga and Kriya the same practice is taught as nadi shodhana. Nadi means a pathway for prana, and shodhana means purification. The book calls its second stage alternate nostril pranayama.

The book uses the name anuloma viloma for something else: a breath-awareness meditation in which you feel the breath moving through each nostril in turn. This page follows the book's nadi shodhana, not that meditation. Read more in our pranayama guide.

This is the book's second stage, with no breath holding. It is a plain outline, and a teacher can correct your seat, your hand and your pace.

1. Sit upright with a straight spine. The book suggests Easy Pose or Thunderbolt Pose, or a chair if the floor is uncomfortable. Make sure your nose is clear.
2. Raise one hand in nasagra mudra: the index and middle fingertips rest at the eyebrow centre, the thumb closes the right nostril and the ring finger closes the left. Keep the elbow in front of the chest, which makes the arm tire less.
3. Breathe in through the left nostril, then out through the right.
4. Breathe in through the right nostril, then out through the left.
5. Keep alternating in this way. Breathe through the nose only, never through the mouth, and never force or strain the breath.
6. Stop at the slightest discomfort.

For a beginner the book's starting point is simple: breathe in and out for equal, comfortable lengths. If you count, the book suggests about one second for each count. It lengthens the breath only gradually, over weeks, before it introduces any other ratio.

The book adds breath holding and longer ratios in later stages, and it advises learning the early stages for about a month first. This page does not teach those stages, so learn them only with a qualified teacher.

The book mentions about ten minutes a day as a general recommendation for the practice. Treat that as something to build toward at your own comfort, not a target for your first day.

Check with your doctor first if you have any health condition or are pregnant.

• People with high blood pressure or high anxiety. The source advises them to take care, and to seek advice about any irregularities.
• Anyone who feels discomfort. The source says to stop at the slightest discomfort.
• Pregnancy and heart conditions. The source gives no note on these, so check with your doctor.
• Anyone thinking of adding breath holding. That belongs to later stages, so learn it with a teacher.

These follow from the technique in the source:

• Forcing or straining the breath.
• Breathing through the mouth.
• Holding the breath before the early stages are comfortable. The book advises about a month on the early stages first.
• Letting the elbow drift away from the body, which tires the arm.
• Practising straight after a meal. The book advises against it.

The book places alternate nostril breathing after postures and before meditation, and advises against practising after meals. Beyond that, choose a calm time and a seat you can hold comfortably.

Our Hatha classes include a few minutes of simple breathing practice, such as alternate-nostril breathing. If you are new to yoga, start with our yoga for beginners guide. For a stronger breathing practice, read about Kapalbhati, and learn it with a teacher.