Finding Calmness in the Breath
Creating a serene environment often starts with meditation. While yoga asanas offer relaxation through the cultivation of strength and flexibility, true peace comes from stillness—both of the body and the mind.
Yoga encompasses various breathing techniques that can help us achieve this tranquil state. One of the most well-known is Anulom Vilom Pranayama.
What is Anulom Vilom Pranayama?
Pranayama is derived from two Sanskrit words: ‘Prana,’ meaning life energy, and ‘Yama,’ meaning control. This technique focuses on harmonizing and balancing life force for overall upliftment.
Anulom Vilom, or alternate nostril breathing, is a pranayama technique involving controlled breathing. It requires closing one nostril during inhalation and the other during exhalation, then reversing the process.
How to Do Anulom Vilom Pranayama
Follow these steps to practice Anulom Vilom Pranayama:
- Sit comfortably in Sukhasana or Padmasana with your back straight.
- Close your eyes and relax completely.
- Connect with your breath by inhaling and exhaling deeply.
- Fold the middle and index fingers of your right hand toward your palm.
- Use your thumb to close your right nostril and inhale deeply through your left nostril.
- Close your left nostril with your index finger, release your right thumb, and exhale through your right nostril.
- Reverse the process: inhale through the right nostril and exhale through the left.
- Maintain this pattern for 1 to 2 minutes initially, gradually increasing the duration as you progress.
Benefits of Anulom Vilom Pranayama
- Improves the Respiratory System: Systematic breathing infuses the body with oxygen and expels toxins, enhancing respiratory function and lung health.
- Enhanced Cognitive Functioning: Controlled breathing trains the brain, improving cognitive function, motor memory retention, mental clarity, and alertness.
- A Healthy Digestive System: This practice helps prevent stomach infections, constipation, and other digestive issues, promoting overall digestive health.
- Soothes and Rejuvenates the Nervous System: Deep, rhythmic breathing enhances blood circulation in the brain, relaxes the nervous system, and alleviates anxiety and stress.
- Detox and Deep Cleanse: Anulom Vilom purifies the body’s energy channels, aiding in cleansing and balancing the nadis (subtle energy pathways), similar to Nadi Shodhan Pranayama.
How Anulom Vilom and Nadi Shodhan Pranayama Are Different
Both Anulom Vilom and Nadi Shodhan are alternate nostril breathing techniques. The key difference is that Nadi Shodhan involves fixed durations for inhalation, exhalation, and breath retention, whereas Anulom Vilom is more flexible, focusing on free-flowing breath.
Conclusion
Incorporating this practice into your life can infuse positivity and serenity. For a deeper exploration of yoga and pranayama, consider our 200-hour Yoga Teacher Training in India, 300-hour Yoga Teacher Training in India, or 500-hour Yoga Teacher Training in India. Experience a holistic approach to well-being with our Ayurveda Retreat in India or Yoga Retreat in India, and become the master of your breath.
