Anuloma Viloma (Alternate Nostril Breathing)

Anuloma Viloma — from anuloma (with the natural order, with the flow) and viloma (against the natural order, counter to the flow) — is a pranayama practice in which the breath moves alternately through the nostrils in a specific sequence, similar to but distinct from Nadi Shodhana. In Anuloma Viloma, the two nostrils alternate on each breath, whereas in Nadi Shodhana they alternate by round. The result is a finer-grained alternation that some classical texts consider even more effective for nadi purification than the Nadi Shodhana approach.

Anuloma Viloma vs. Nadi Shodhana

There is genuine textual disagreement about whether these are two names for the same practice or distinct techniques. In the interpretation used at Medhya Laya (following the Bihar School of Yoga): Nadi Shodhana involves alternating nostrils by complete breath cycles (inhale left, exhale right, inhale right, exhale left = one round), while Anuloma Viloma involves alternating on each separate breath (inhale left, exhale left = one; inhale right, exhale right = one; alternating throughout). Both practices are valuable and complementary.

How to Practise

Hand Position

Use Nasagra Mudra: right hand, index and middle fingers folded in. The thumb controls the right nostril; the ring and little finger together control the left nostril.

Steps

1. Sit comfortably upright. Take a few natural breaths to settle.
2. Close the right nostril with the thumb. Inhale slowly through the left nostril — 4 counts.
3. Release the right nostril and exhale through the right nostril — 8 counts (double the inhalation).
4. Close the left nostril with the ring finger. Inhale through the right nostril — 4 counts.
5. Release the left nostril and exhale through the left nostril — 8 counts.
6. This is one complete round. The pattern is: inhale left, exhale right, inhale right, exhale left.
7. Practise 10–20 rounds. Advanced practice adds Kumbhaka (retention) after each inhalation in a 1:4:2 ratio.

Benefits

• Comprehensive nadi purification: The extended exhalation ratio (2:1 exhalation to inhalation) activates the parasympathetic system while the alternation clears both Ida and Pingala simultaneously.
• Balances left-brain and right-brain activity: Research on alternate nostril breathing shows measurable changes in hemispheric dominance corresponding to each nostril, suggesting genuine neurological effects beyond the pranic model.
• Calms and clarifies the mind: The requirement for sustained attention to the nostrils, counts, and rhythm creates a natural one-pointedness that is in itself a form of concentration practice.
• Reduces blood pressure: The sustained extended exhalation consistently reduces both systolic and diastolic pressure in clinical studies.
• Supports meditation: The balanced, clear quality of mind that Anuloma Viloma produces is specifically recommended as preparation for all forms of seated meditation.

Contraindications

• Blocked nasal passages — practise Jala Neti to clear before attempting.
• Advanced Kumbhaka should not be introduced without qualified instruction — improper retention can cause anxiety and dizziness.

Common Mistakes

The most fundamental error is an unequal exhalation — most beginners exhale for the same count as they inhale, missing the essential 2:1 ratio that makes alternate nostril breathing genuinely calming. The exhalation should always be twice the length of the inhalation. Another common mistake is gripping the nostrils too hard, creating physical tension in the face that undermines the calming effect. The touch of the fingers should be minimal — just enough to direct airflow.