Anuloma-viloma pranayama

It is difficult to overestimate the importance of pranayama in yoga and the beneficial effects of breathing practices on the state of the mind and body. One of the simple breathing techniques recommended for beginners is anuloma-viloma pranayama. This ancient practice of alternate nostril breathing leads to improved well-being, harmony and relaxation. In this article, we will discuss other beneficial effects of pranayama, contraindications and precautions, as well as the technique and variations of anuloma-viloma.

In Sanskrit, "loma" means 'hair,’ "anu" means 'in the direction of,’ and "vi" means 'against,’ which accurately describes the essence of this pranayama as alternate breathing through the nostrils in a state of complete concentration and control over the process.

Benefits of anuloma-viloma for health

• It promotes the effective removal of gases and facilitates easier absorption of oxygen fr om the air while breathing. It trains the respiratory system, increasing strength, volume, and endurance of the lungs. It expels mucus and phlegm fr om the bronchi, alleviating symptoms of asthma, allergies, and sinusitis.
• It strengthens the cardiovascular system. It improves blood circulation, eliminates blockages in the arteries, aids in blood purification, and normalizes blood pressure. It helps with varicose veins.
• It improves digestion and metabolism. It reduces stomach acidity, has a beneficial effect on intestinal function, and relieves bloating, constipation, and excess weight.
• It has a beneficial effect on the nervous system, harmonizing its sympathetic and parasympathetic divisions. It helps cope with stress, facilitates the process of falling asleep, and improves sleep by providing a relaxing effect. It makes the mind clear and focused.
• It cleanses the body of toxins and saturates organs and tissues with oxygen. It strengthens the immune system.

Spiritual and other effects of performing pranayama

• Eliminates states of tension, forgetfulness, anxiety, anger, helplessness, and depression.
• Helps increase patience, concentration, decisiveness, and find and implement a creative approach to any tasks.
• Cleanses and harmonizes energy channels.
• Increases the amount of energy and promotes the free flow of prana (life energy).
• Prepares for more complex breathing and meditative practices.

In the vast majority of people, either the right or the left hemisphere of the brain is dominant, respectively leading to more development of the right or left side of the body. This is why people are divided into right-handed and left-handed individuals, while ambidextrous people (those who can use both hands equally well) are extremely rare. Breathing techniques, along with other practices, train the body and brain, simultaneously developing both logical and imaginative thinking, allowing for quick switching between tasks, leading to balance and a harmonious life.

This pranayama is easy to master, brings positive results as an independent practice, and also serves as preparation for more complex breathing and meditative techniques.

1. Preparation. It is necessary to take care of the room wh ere the breathing practice will take place in advance. The room should be aired out beforehand, kept clean and pleasant. It is good to have indoor plants if the living space is urban. If any equipment is needed (mat, meditation cushion, blanket), keep it handy.
2. Execution.
   • Special attention should be paid to the position of the body in which the pranayama is performed, as this largely determines the further success in practice. Meditative seated asanas with crossed legs that have already been well mastered (Sukhasana, Siddhasana, Ardha Padmasana, Padmasana) are suitable; the use of a meditation cushion, yoga block, or blanket as elevation under the pelvis is permissible. A comfortable pose can be Vajrasana. If the listed positions are not accessible, one can sit on a chair with a straight back and relaxed shoulders — this is important.
   • For alternate nostril breathing, Nasagra-, or, alternatively, Nasikagra-mudra, or Vishnu-mudra is used. During the execution, the index and middle fingers are fixed at the point between the eyebrows, while the thumb and ring finger alternately close the nostrils; when performing Vishnu-mudra, the index and middle fingers are bent and pressed to the palm, while the principle of action remains the same. It can be performed with the right and left hand. Before starting alternate nostril breathing, you should close your eyes, relax your shoulders, neck, and face; focus on your normal breathing and calm it if necessary. At the initial stage, you can practice breathing only through the left and only through the right nostril. When using the right hand, the process will look as follows:
     • Use your thumb to close the right nostril and breathe in and out only through the left for 2–3 minutes;
     • Then repeat the same on the other side: use your ring finger to close the left nostril and breathe in and out only through the right.
     Now we move on to the main technique: close the right nostril and inhale through the left, close the left and exhale through the right, now inhale through the right and close it, then exhale through the left and inhale again through the left. Continue following this pattern.
3. General recommendations. Any breathing practice is important to perform in the morning on an empty stomach, or 2–3 hours after eating, depending on the heaviness of the meal. Along with the correctness of performing anuloma-viloma pranayama, regularity, persistence, and duration of the training determine its effect and consolidation of results. You can start practicing for 5–10 minutes, gradually increasing the duration to 15–30 minutes a day. You can also focus not on time but on breathing cycles; for beginners, this is 50 cycles, while more advanced practitioners can increase it to 100; it is important not to lose count. One complete cycle of anuloma-viloma breathing consists of inhaling through the left nostril and exhaling through the right, inhaling through the right nostril and exhaling through the left. The number of sessions throughout the day is determined individually based on lifestyle and set goals. The best time to practice is early morning; it is also beneficial to breathe in the evening for relaxation and improving sleep. If necessary, it can be done at any other time. The anuloma-viloma breathing technique pairs well with other pranayamas and yoga practices. Even a single session, when done regularly, will yield sustainable positive results.

Contraindications and precautions

Breathing practice will have a positive effect with regular training, as well as by following precautions and considering contraindications.

Contraindications include:

• Pregnancy. Pregnant women can perform pranayamas only at a very calm pace without breath retention and only after consulting a doctor. It is better to suspend practice in the later stages of pregnancy.
• Heart diseases, high or low blood pressure. In these cases, a doctor's consultation is also necessary. Usually, breathing practices help lower blood pressure, so people with hypotension should be particularly cautious.
• Asthma. In this condition, improper execution of anuloma-viloma pranayama can cause complications, so the breathing practice should be done under the supervision of an experienced instructor.
• Glaucoma. This type of pranayama may increase intraocular pressure.
• Sinusitis. In this condition, one or both nostrils are severely blocked, making nasal breathing difficult, so it is better to wait for recovery.
• Migraine. Performing breathing practices may worsen the condition. However, mild discomfort and headaches may pass with gentle training.
• Joint diseases are not a direct contraindication to the anuloma-viloma breathing technique, but prolonged sitting in a meditative position with crossed legs may cause discomfort. In this case, the practice can be done sitting on a chair.
• Children and elderly people should practice under the guidance of an instructor.

Other recommendations and precautions:

• When using mudra, do not press hard on the point between the eyebrows and on the nostrils, squeezing the sinuses. The hand should be in a relatively relaxed state, and closing the nostrils should be effortless.
• It is important not to tense the facial muscles, especially to relax the jaw and the area around the eyes. Shoulders should be lowered and relaxed, and the neck should be free and straight.
• If dizziness or shortness of breath occurs, it is advisable to stop the practice and analyze how comfortable the range of inhalation and exhalation is.

Variants and modifications of anuloma-viloma

The breathing technique of anuloma-viloma can be modified. The first step is to introduce a breath ratio of 1:2, meaning the exhale should be twice as long as the inhale. For example, inhale for three counts and exhale for six. For more advanced practitioners, the alternation of breathing through the left and right nostrils is done mentally, without the use of hand gestures. At first glance, this may seem difficult, but with practice, one can certainly reach this level. Anuloma-viloma pranayama serves as a preparatory stage for nadi shodhana, where pauses are incorporated during inhalation and exhalation. The anuloma-viloma breathing technique can be used as part of a yoga session: after performing asanas, but before Savasana. Pranayama is also recommended before meditation practice, as it accelerates the process of entering a meditative state.

Anuloma-viloma pranayama is considered a simple breathing practice, yet it has a multitude of positive effects. Breathing is the foundation of our life! While a person can survive several weeks without food and a few days without water, without air, only a few minutes. Regular practice leads to noticeable and stable results, contributing to the health of both body and mind!