Alternate Nostril Breathing

Alternate Nostril Breathing

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril in a ratio of 2:8:4. The left nostril is the path of the Nadi called Ida and the right nostril is the path of the Nadi called Pingala. If you are really healthy, you will breathe predominantly through the Ida nostril about one hour and fifty minutes, then through the Pingala nostril. But in many people, this natural rhythm is disturbed. Anuloma Viloma restores, equalizes and balances the flow of Prana in the body. 

One round of Anuloma Viloma is made up of six steps, as shown below. Start by practicing three rounds and build up slowly to twenty rounds, extending the count within the given ratio. 

The Vishnu Mudra


In Anuloma Viloma, you adopt the Vishnu Mudra with your right hand to close your nostrils. Tuck your index and middle finger into your nose. Place the thumb by your right nostril and your ring and little fingers by your left. 

One Round of Anuloma Viloma (Alternate Nostril Breathing)


    Anuloma Viloma 1
  • Inhale through the left nostril, closing the right with the thumb, to the count of four.
  • Anuloma Viloma 2
  • Hold the breath, closing both nostrils, to the count of sixteen.
  • Anuloma Viloma 3
  • Exhale through the right nostril, closing the left with the ring and little fingers, to the count of eight.
  • Anuloma Viloma 4
  • Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four.
  • Anuloma Viloma 5
  • Hold the breath, closing both nostrils, to the count of sixteen.
  • Anuloma Viloma 6
  • Exhale through the left nostril, keeping the right closed with the thumb, to the count of eight.
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