Anulom Vilom #

Alternate Nostril Breathing with Retention

Overview #

Anulom Vilom is an advanced form of alternate nostril breathing that incorporates kumbhaka (breath retention) between the inhale and exhale. It’s a cornerstone of classical yogic pranayama and is said to purify the nāḍīs — the subtle energy channels of the body.

Compared to basic alternate nostril breathing (Nadi Shodhana), this practice allows for deeper energetic balancing, enhanced mental clarity, and access to calmer or more altered states through the control of breath ratios.

Theory #

In yogic physiology, breath is not just air — it is prāṇa, the vital life force. The three key aspects of breath are:

• Pūraka (inhalation) – draws prāṇa into the system
• Kumbhaka (retention) – holds and transforms the energy
• Rechaka (exhalation) – releases tension, clears the system

Different ratios of these components influence consciousness in different ways:

By retaining the breath, Anulom Vilom pressurizes prāṇa, often described as moving subtle energy into the central channel (suṣumṇā) and preparing the mind for deeper states of absorption.

Step-by-Step Guide #

1. Materials Needed: #

• A quiet seat or cushion
• Clean, clear nasal passages
• Optional: timer or breath pacing app

2. Hand Position (Vishnu Mudra): #

• Right thumb = closes right nostril
• Right ring finger = closes left nostril
• Keep a gentle, relaxed posture

3. Basic Cycle (1:1:1 Ratio): #

1. Close the right nostril and inhale through the left (count of 4)
2. Hold the breath (kumbhaka) gently (count of 4)
3. Open the right nostril and exhale through it (count of 4)
4. Inhale through the right (count of 4)
5. Hold (count of 4)
6. Exhale through the left (count of 4)
7. Repeat

Start with 5–7 rounds, increasing duration and breath length gradually over time.

Calming Cycle (1:2 Ratio): #

For a relaxation-focused variation, remove the retention and extend the exhalation:

1. Inhale through the left nostril (count of 4)
2. Exhale through the right nostril (count of 8)
3. Inhale through the right (4)
4. Exhale through the left (8)

This longer exhale slows the nervous system and enhances parasympathetic activity.

Expected Outcomes #

Over time, the breath becomes light, subtle, and internalized, creating a sense of inner spaciousness.

Risks & Considerations #

• Never force the breath — kumbhaka should feel steady, not strained
• Avoid if congested or sick
• Don’t use advanced ratios without training
• Discontinue if you feel dizzy or anxious
• Practice on an empty stomach for best results

Further Exploration #

• Study Breath Ratios: Learn how different patterns influence consciousness
• Combine with Bandhas: Lightly engaging root or throat locks increases effects
• Pair with Meditation: Use Anulom Vilom to prepare the mind for stillness
• Explore Nāḍī Theory: Ida, Pingala, and Suṣumṇā dynamics underlie this technique

For a deeper look at the theory behind breath, see How Breath Shapes Consciousness.

Call for Reports #

Have you practiced Anulom Vilom regularly?
What did you observe in your body, mind, or energy?