Anulom Vilom Pranayama

Anulom Vilom Pranayama – Breathing Exercise

It is very effective to purify mind and body. Anulom Vilom pranayama is one of the excellent breathing exercises which is also known as Nadi Shodhana. Regular practice offers energy to the body and releases stress and anxiety. It should be practiced in the morning in the fresh air with an empty stomach.

Steps for Anulom Vilom Pranayama

It is very simple asana that everyone can do this at any age.

  1. Sit comfortably on the flat ground. Those who can’t sit can sit on a chair because this is related to the breath.
  2. Now close the right nostril with right thumb and breathe from left nostril. Then close left nostril with middle and ring finger and breathe out from right nostril.
  3. Now breathe in deeply with right nostril and then close the right nostril and breathe out deeply through the left nostril. Do the repetition.
  4. Do this for 5-10 minutes.
  5. Keep in mind that your breathing should be up to the lungs and not in the stomach.

Benefits of Pranayama Anulom Vilom

  1. It improves blood circulation.
  2. It calms your mind.
  3. Keep away the heart-related problems
  4. Provide relaxation for body and mind.
  5. Regular practice of Anulom Vilom breathing exercise cleanses, strengthens and tones your nervous system.
  6. It improves your concentration.
  7. Excellent for glowing skin.
  8. Helps to improve the function of your lungs.
  9. Helps to prevent diabetes and keeps diabetes under control.
  10. Remove blockage of arteries.
  11. Relive stress depression and hypertension.
  12. Cure Asthma, headache, migraine, Neurological problems, Heart blockage, depression, gastric problems.


  1. Practice under expert guidance. Pregnant women should practice Anulom Vilom but over straining should be avoided.
  2. Anulom vilom pranayama should be practiced on an empty stomach.
  3. It should be done in the morning or evening or both. If you don’t have time in the morning or evening, you can do it at your convenience.
  4. Make sure that you practice Anulom vilom pranayama 4-5 hours after having your food.

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  • Namaskar Guruji, how to reduce the duration of sleep to around 6 hours.
    What types of pranayama should be practiced and how to do it for a beginner, I have heard and read that yogis sleep for not more than 4 hours by sadhana of pranayama.

  • With thanks! Valuable information!

  • Sir,
    What I’m gonna ask is really important for me. I’m suffering from Hirayama disease, it affected my left hand, the strength of my left hand’s fingers were weakened. After going through many treatments, including Ayurveda, I could only stop the progression, although the disease itself would stopped by itself after reaching a peak stage even if it wasn’t treated.

    Now the disease is spreading to my Right hand also, I have 3 more months to complete the Engineering course, so I really can’t allow my right hand to be weak, because i’m a right hand writer.
    Many of my friends,relatives and doctors suggested Yoga .
    Breathing exercise is easier,so I prefer it.
    Can Pranayama rejuvenate my nerves? Is it the ideal yoga technique for nerve problems?.

    Can you please tell me the correct way to treat this disease egg through yoga , breathing exercise.

    I’m looking forward for your valuable reply.

    Thanking you,

  • Sir,Can we use left hand to do anulom vilom and if yes, should we use thumb of left hand to close left nostril or right nostril?

  • Does this pranayama help osteoarthritis patients?
    Can we build cartilage by doing this?

  • Hi sir,
    i am suffering from starting of liver cirosis. Can i do anulom vilom and kapalbhati pranayam?

  • Dear sir…i feel the symbols of mouth cancer cause of chewing tobacco. Which yoga is best for me. Plz.. help me

  • sir, i am suffering from fatty liver. and thyroid.regularly i am doing kapalbhati and nadi this very helpful for reducing fatty liver and thyroid .pls advise me.

  • Can we do it for 30 minutes or more than that? Is there any risk involved? I have so many physical problems & I think ten minutes won’t help much.

  • Sir,

    “Keep in mind that your breathing should be up to the lungs and not in the stomach.”
    I could not understand above requirement. Whether our stomach should not expand
    when we breath in. Pl guide me.

    • Hi,

      When you inhale volume of chest should be increased. When you exhale volume of chest should be decreased. Means when you inhale stomach should not expand that’s it Simply concentrate on chest area when you inhale and exhale.

      Thanks for visiting eyogaguru.

  • sir i am doing anulom vilom pranayama in the early morning with the ratio of 5:10:10 Means 5 Second inhale 10 Second kumbhak And 10 Second Exhale m do thi ratio etleast half an hour so kindly Suggest me there would be no any side effect will.occure in future or not

  • Namaste,
    My husband is suffering from Kidney problem and his creative level and pottesium level comes high and also suffering from AVN(avascular narcosis)in his both hips doctors told for hip replacement.he is practicing yoga since past 6 months plz guruji show us some way so he will get cured..

  • Sir,

    I take about 0.8 ltrs of water in the morning on empty stomach. How much time gap, to be given, before doing Yoga exercises.

    Thanks in advance.

  • Hi,
    I am 40. I have kidney problem and my creatinine level is 2.3 and urea is 60. Pls suggest how much time I need to practise kapalabati n anilom vilom. Pranayama. And in which order or time schedule like first start with anilomvilom and then kapalabati or any other schedule..eagerly waiting ur reply

  • Guruji ,in the three pranayamas anulom vilom,bhastrika,and kapalbhati
    Which doing first which second and which third

  • hello sir
    I am 27 now. I am suffering from gynecomastia. is there any pranayam, yoga or ayurvedic medicine to cure it so I can avoid surgery. please help me.
    thank you

  • Hello,
    I am 32 years old. And i am suffering from left side chest muscle pain. I have done m alsoy ECG, 2D Echo and TMT. Every thing is norma that i dontl. Doctors are telling me that i don t have any cardiac related problem. They are telling me that i am suffering from anxiety nuerosis. And i have palpitations since one year which i was unable to overcome. Plz help me…

  • Hii admin I get cold very fast and with everything.Not only with cold drinks or icecream I even get cold when I wash my hair or apply any cream or face wash or any face pack.I sneeze a lot and have cold eveyday.I have this cold problem from childhood but it has increased in past 4-5 years.What is the reason behind this problem. Also I have vitamin B12 and vitamin D deficiency. Which pranayam should I practice and for how much duration to solve this cold problem?

    • Hello,

      You should practice seven pranayama daily. If our immune system is weak then we suffer cold, cough and fever quickly. Pranayma will boost your immune. Particularly Bhastrika pranayama is most recommended for improving immune system. Practice it for one month and see amazing benefits. You will see big difference after practicing pranayama. One more thing eat good food, green vegetables and fruits. You will be fit and fine in few days.
      Read more –

  • Hai,
    Can you please let me know the yoga asanas to improve progesterone level and regularize the menstrual periods and increase the chance for pregnency.


  • Hello.. Please can you explain to me how we take the air into our nose during anulom vilom pranayam. which muscle do we use.. Actually i am confused how to take in the air into the nose.. Please help me…

    • Hello,

      You can use only thumb and index finger to close your nostril. If you are right handed close right nostril with right thumb and breathe from left nostril. Then close left nostril with index finger and breathe out from right nostril.Now breathe in deeply with right nostril and then close right nostril and breathe out deeply with left nostril. Do the repetition. Very simple.
      Keep in mind that each breathing should be up to the lungs and diaphragm and not in the stomach.


  • hello admin i am left handed so I feel comfortable to practice anulom vilom pranayam with left hand and close left nostril first and then right while starting the pranyam.Is it fine ? usual practice is to close right nostril first and then left.but if i practice with left hand closing left nostril first will i get the benefits of this pranayam?

  • Dear Sir,I am 35 years old. Earlier I was enjoying good health doing exercises, cycling , running regularily 5 kms daily…. . also donated blood frequently . But since past two years my health has come down. Whenever i do any exercise now, my body temperature shoots up and I feel very tired and my body experience very little sweating. Earlier my sweating was normal . I feel the sweating is the main problem due to which temperature of my body shoots up. Please suggests some exercises / herbs to improve my health.
    ashok kaul

    • Hi,
      First you have to consult your doctor and find the reason by doing some test to avoid any complications. You should take healthy diet and practice yoga. Drink more water. Anulom vilom and bhastrika are good breathing exercise for good immune system.

  • Hello Sir/Mam,

    I have developed tinnitus since 18th june after doctor performed suction from right ear to remove wax. Since then i am getting noises from brain and year. Since last 4 months i am doing yoga and am benefitted more by doing kapalbhati and anulom vilom.

    Still some noise is there. Will i be able to completely cure from tinnitus from this?

    I am able to go till 1000 strokes in one sitting in kapalbhati and thrice the kumbhak ( internal) as inhale and twice exhale with zero Kumbhak ( external).

    Please advise. Thank you.


  • Hi sir,

    I am suffering from severe indigestion, acidity and pith problem and all doctors say I have alma oitta and indigestion… I have started or acting ankom vilom but they say kaphal Bharti wouldn’t be appropriate in such a a condition and could affect my iintestine which is already weak.. plz suggest which pranayama to follow..

    Thanking you

    • Hello,

      Each and every person having different body type.
      Stress, tension and depression also causes indigestion. Regular practice of pranayama releases stress and depression.
      Avoid tea and spicy food.
      Eat fiber foods and vegetables.
      Avoid rice at dinner. Have chapatis. some times rice causes indigestion.
      Drink warm lemon water without sugar on an empty stomach in the morning and go for fast walking.
      Eat yogurt after lunch. It is full of good bacteria which help to digest food.
      Drink warm water only.
      Regular exercises will help you for digestion
      Chew your food properly.
      Practice anulom vilom, bhastrika, pranav pranayama. Read more –
      Practice vajrasana which is good to digest food. This asana can be practiced even after lunch or dinner
      Eat on time and sleep on time.
      Read more –

      It is best to consult your doctor first and go for Stomach / intestinal check-up.


  • Sir I am 36, suffering from younger hypertension from last 4 years. I am taking tablets regularly without fail. If I failed to take one dose, then I get cevior head ache. Due to daily intake of tablets, I suffer from acid reflux (HEART BURN & COUGH). So which type of pranayama should I do practice in my daily life to live happy.

  • Sir I want to know whether doing anulom vilom can increase brain power and how much ???

  • I am kidney deases 3rd stage somebody suggest me to take Banana tree bambu juice it will bring down cretin, do u know about this treatment or suggest, as this is one type of herbal so is it harmful, please adevice me. Thank you.

  • Guruji..Pranam..
    I had done angioplasty to remove block in my heart. I am also suffering from sarcoidosis (a disease affecting lungs) Kindly advise suitable yoga postures.. pranayama to lead a healthy life

  • Hello Sir..While ending anulom vilom pranayam should I exhale from left nostril or right nostril to finish the pranayam?pls reply…

  • I am 31 yrs old. Heart beat is more sometimes. After consulting doctor and ECHO performed. I came to know that I am suffering from Left Ventricular Outflow Obstruction. (HOCM patient). I am very much worried. Please let me know which Yoga I will do and how, how much time?? Please please reply..

    • Hello,

      You should practice, Bhastrika, kapalbhati, anulomvilom pranayama daily in the morning and in the evening on an empty stomach. Do it slowly in the beginning. In one month you will be fit and fine. Keep doing regularly. This will improve your heart health as well as overall health.
      In the begening 5 minutes of each pranayama is enough but after good practice you can increase time as per your stamina.


      • Dear Sir,

        I do yoga every morning only bhastrika, kapal bharathi and anulom vilom. 5 months back LVOT gradient was 21mmHg. Now it is 112mmHg. Meanwhile I am taking prolomet XL 50 gm + 25 mg. Heart palpitation is more also. I am worried about the disease. Can you please suggest any other yoga? I am (Hypertrophic cardiomyopathy)HCM patient. If any other people is seeing the message please reply with suggestions..

  • Hi, I am female 5feet 6 inches tall and my current weight is 87 KG. can you please guide me which exercise should I do to lose weight. I am getting other health problems like swelling in body, always out of energy, hormonal disbalance and severe mood fluctuation. I know the root cause of all this is my excessive weight. Can you suggest me some exercise which I can do at home.

  • Hi

    I am umakanth for the last 6-7 year i have been taking antidepression tablets.still now not much improvement,can you suggests me the pranayams that will cure depression.

  • can liver cirohhsis patient do pranayam

  • Anulom vilom pranayam really transforms ones life by making people more healthy physically as well as mentally. Thanks for sharing

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