In this article
- What is Anuloma Viloma?
- How does single-nostril breathing work?
- How to practise
- Possible benefits
- Tips for a comfortable practice
What is Anuloma Viloma?
Anuloma Viloma is commonly associated with alternate-nostril breathing. The variation described here spends a short period breathing through one nostril before switching to the other. Paying attention to a smooth breathing rhythm may help you feel calmer and more focused.
How does single-nostril breathing work?
Gently closing one nostril changes the route of airflow and gives you a specific sensation to notice. In yoga traditions, the left side is often associated with calming and the right with energising qualities. These traditional descriptions should not be treated as a proven way to switch particular parts of the nervous system on or off.
The main aim is awareness and comfortable breathing. Do not force air through a blocked nostril or try to achieve a particular oxygen level.
How to practise
- Find a comfortable position. Sit gently upright, relax your shoulders and close your eyes if you wish.
- Begin on the left. Gently close your right nostril with your right thumb.
- Breathe through the left nostril for up to 1–2 minutes, or less if you prefer. Take smooth, comfortable breaths. You might inhale for around 4–5 counts and exhale for around 6, but shorten the counts whenever needed.
- Switch sides. Close the left nostril gently with your ring finger and release the right nostril.
- Breathe through the right nostril for a similar period, up to 1–2 minutes.
Finish by releasing both nostrils and returning to natural breathing. There are no breath holds in this beginner variation. Stop if you feel dizzy, breathless or uncomfortable.
Possible benefits
- Breath awareness: noticing the pace and ease of each breath.
- A pause during stress: a gentle rhythm may encourage relaxation.
- Focus: following a clear sequence gives attention an anchor.
- An evening wind-down: some people find slow, comfortable breathing helpful before bed.
- Awareness of airflow: noticing how the two sides feel without forcing them to match.
Tips for a comfortable practice
- Choose a convenient time. Morning or before bed can work well. Avoid practising immediately after a heavy meal if that feels uncomfortable.
- Keep the breath smooth. Do not force inhalations or exhalations.
- Use a comfortable posture. A supported, gently upright position can make breathing easier.
- Take your time. Start with a few breaths and build up only if comfortable.
- Respect individual needs. Skip the exercise if your nose is blocked. If you have a respiratory condition, seek personalised guidance.
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