Anuloma-Viloma pranayama breathing exercise

Read all about pranayama first before proceeding to read about Anuloma-viloma pranayama. Anuloma-Viloma is also called Nadishuddhi pranayama.


*Sit in any comfortable meditative pose like Padmasana(lotus pose) or Vajrasana(thunderbolt pose); keeping the spine erect and balanced. Those who are unable to sit down can sit on a chair and do the breathing exercises. However sitting down in a proper yogic posture is more beneficial.

*Fold index and middle fingers. Do not twist the nose, only press it on the bony region to control breathing.

*First exhale through left nostril, then inhale through the same, by closing the right nostril. Then exhale through the right nostril and lastly exhale through the left nostril. This completes one round of Anuloma – viloma.

In Anuloma Viloma, inhaling and exhaling are to be done very slowly.  Watch the video clip of this pranayama below

Benefits of Anuloma Viloma Pranayama

Due to increased oxygen intake during this pranayam exercise, one feels clear headed and calm. Regular practice helps in relieving stress, cold, mild fevers, eye and ear problems, etc. It is also beneficial in migraine, chronic sinus problems, blockages in the arteries of the heart are removed, and blood circulation is also improved. Your approach towards life will also change for the better i.e from negative to positive. But a regular practice of this pranayama for at least 10-15 minutes twice a day is a must to reap the benefits. It need not be mentioned again and again that these breathing exercises must be learnt under a competent yoga guru and then practised. Visit for details.

My aunt who was suffering from severe migraine attacks, was completely cured after she practiced Anulom-Vilom pranayama continuously and regularly for 3 months. She is still continuing with her practice. She says that she feels more calm and at peace with herself. Earlier she used to lose her temper for silly reasons and at the slightest provocation. Her husband’s blood pressure levels have also dropped down to normal by the practice of various pranayamas. Both of them learnt to do pranayamas by watching Swami Ramdev’s free pranayam training on Aastha channel. 

However it's advisable to learn  Pranayams from a yoga guru only as he / she will explain the nuances and help you to do it the right way. There is a very high possibility of doing it wrong if you rely only on TV or YouTube channels. Remember that YouTube videos are not a replacement for a competent yoga guru's guidance.

Baba Ramdev doing Anulom Vilom Pranayam

Also read about Kapalabhati Pranayam ,Bhramari Pranayam and Sitali and Sitkari Pranayams

See also: Benefits of walking / Facial exercises for a youthful look-1 / Facial exercises for a youthful look-2 / Simple tips for sitting/ Exercise for the homemaker

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  1. Anonymous3:34 PM

    This post is in the First Healthy & Fit Family Carnival

  2. Anonymous7:10 PM

    I am also doing Anulom Vilom for two years but my blood pressure does not come down.

  3. Anonymous10:36 AM

    A very well written article which gets the message across clearly. This is an excellent method to teach how to unblock the nose and nasal breathe. While the method is most often used for asthma, it can provide considerable health benefits to any person.

  4. Anonymous10:39 AM

    Nose breathing is really an incredible way to elevate and stabilize your energy.

  5. Anonymous6:05 PM

    i want to loss my body weight , cooling and calming and balanced breathing practice.

  6. Anonymous6:10 PM

    Hi Meera.

    Please start Anuloma Viloma Pranayama.
    Let me know your progress


  7. Anonymous10:04 AM

    Helllo , thank you for sharing a great post on breathing exercise

  8. Anonymous9:19 AM

    The techniques really worked. It helped me relax after busy work day. thanks.

  9. Anonymous9:34 AM

    I have started Anuloma-vilom pranayama for the past 2 days and it has really helped me in opening the nostril and reducing the heaviness in my head, nose and eyes.Thanks

  10. Anonymous10:26 AM

    Great breathing exercise. I do breathing exercise in morning before I get out of bed. Thanks for article

  11. Anonymous10:27 AM

    Breathing can do wonders for relaxation. So simple most people don't think of it.

  12. Anonymous5:33 PM

    Cleans the nasal passage and purifies the lungs.

  13. Anonymous8:29 AM

    I use to have cold and caugh most of the time when the weather changes but since I learned few asans and one of this is Anuloma Viloma pranayam, I have quite good relief in my coughing and cold symptoms.

  14. Anonymous9:14 AM

    enefits of Anuloma Viloma:

    Physical benefits

    1. Anuloma Viloma cleanses and strengthens the lungs and entire respiratory
    2. As exhalation is twice the time of inhalation, stale air and waste products are
    drained from the lugs.

    Mental Psychic benefits
    1. Anuloma Viloma helps to calm the mind, making it lucid and steady.
    2. It makes the body light and the eyes shiny.

  15. Supriya9:33 AM

    deep breath-The simple act of breathing is one of the best things we can do to improve our health and release stress and tension. Proper breathing helps eliminate toxins from the body, and causes one to glow from the inside out... and we all know that when we glow, we look younger and more beautiful!

  16. Samyukta3:29 PM

    Oh thank you so much! I’m extremely pleased with this article, especially because it includes such specific examples. Thanks again

  17. Surendra8:48 AM

    Thanks for the excellent elaboration about the breath.

  18. Pranav9:24 AM

    Calms the mind, promoting peace and tranquility.
    Creates balance, harmony and rhythm in the entire system. Improves the respiratory system.
    Strengthens the nervous system.Purifies the body by oxygenating the blood supply.

  19. Vibha4:15 PM

    Great blog. The facts about yoga are very interesting to read. This breathing exercise sounds good.

  20. Mandavi3:42 PM

    When I exercise regularly I have more energy. When I skip a week or not I notice a difference in my energy levels. Exercise improves blood circulation, refreshes my mind, improves sleep and oxygenates my body. I love my yoga and walks on our local beach. Find a regular practice that suits you.

  21. Shekar3:57 PM

    Great article.
    useful reminders for me in 1 and 8. There’s only one thing I will add: Learning deep Relaxation. As I’m sure you know, for some people it helps release tension, encourages regular breathing and provides more energy

  22. Harsh5:59 PM

    This practice also helps to maintain balance between Nadis

  23. Anonymous6:02 PM

    Breathing through the left nostril activates the right hemisphere of the brain, which is responsible for your artistic, creative and intuitive qualities. It is a breath pattern to calm your mind and prepare for meditation. Breaking up the inhalation portion of the breath into 4 parts allows you to utilize your full lung capacity. It helps deepen your breathing, bringing in more oxygen and expanding your respiratory system.

  24. Avinash10:00 AM

    This is a very important posting. My first visit here, now I will have to look at all your other ones. Thanks for taking the time.

  25. unknown8:39 AM

    Researchers speculate that yoga, meditation and deep breathing help prevent migraines by raising serotonin levels.

  26. Balaram9:59 AM

    Take big deep breaths to give yourself an immediate energy boost.

  27. Jyotika11:07 AM

    Excellent article. well written, thanks for the info – will be back again.

  28. Anonymous8:42 AM

    Negative thinking is turns to positive approach to life. It increases enthusiasm and spirit, the Sadhaka becomes fearless and feels blissful.
    It purifies all the nadies in the body, therefore it is also known as ‘Nadi Shuddhi’ or ‘Nadi Shodhana’ Pranayama. Some yogis call it as ‘Yogic Breathing’

  29. Tanushree4:54 PM

    Great Breathing exercises.

  30. Herambh5:12 PM

    Calms the mind, promoting peace and tranquility.
    Creates balance, harmony and rhythm in the entire system. Prepares the system for more advanced Pranayamas.

  31. Nimish5:18 PM

    what will be the duration of the breathing exercise? can i do it many time in a day?

  32. Babita5:05 PM

    Deep breathing reduces stress, relaxes and even helps you sleep better at night

  33. Anonymous12:00 AM

    Anulom Vilom pranayam gives you relaxation for a while because of intake of a lot of oxygen but does not help reduce blood pressure.
    I am doing it regularly for more that 4 years regularly (~15 minutes) but it is fails to cure BP.
    It is only Muktavati which acts fast and reduces the BP effectively. Anulom Vilom is useless.

  34. Yoga Guru9:43 AM

    Breathing techniques ( Pranayama) are simple, easy to learn and may be practiced by all age groups, regardless of physical status. Consistent practice of these powerful techniques ensure a life full of health, happiness, positivity and true joy.

  35. unknown8:55 AM

    By doing this anulom vilom pranayam for about 15 minutes a day you can cure the following diseases:

    1. Hypertension or high blood pressure
    2. Diabetes
    3. Migraine Pain.
    4. Asthma
    5. Bronchitis

  36. Anonymous6:39 PM

    Anulom Vilom - Absolutely False Claims
    Many of my friends and myself are doing Anulom Vilom for 15 to 30 mintes for last 1 year but never got any relief in BP.
    The tall claims made by Swami Ramdev and his followers is false

  37. Krupa5:08 PM

    This practice brings a feeling of ease and lightness to the body. It is suitable for beginners and invalids. Strengthens the respiratory system.

  38. Yoga Guru11:44 AM

    The alternate breathing exercise is mainly for the purpose of maintaining an equilibrium in the catabolic and anabolic processes in the body

  39. Anonymous1:04 PM

    The people who acclaim to have cured their BP are probably agents of baba or do not have courage to speak against baba.
    You would notice that when some one in his camp starts speaking slightly negative he turns the talk and starts speaking to the audience. His whole crew is so supportive to him that they turn the camera to face the audience. The whole show is orchestrated in such a way that people don't realize.
    Watch out carefully. You will understand how Swami Ramdev is cheating crores of people and only selling medicines.

  40. pranayam has a very good effect and if you want to remove your pimples you should do pranayam atleast for 20 minutes a day .

  41. unknown8:11 AM

    The practice of AVP for a period of three to four months can open up thirty to forty percent of the heart arteries’ blockages. This pranayama alleviates all the diseases of the body, leads to the state of joy, enthusiasm for living , fearlessness, peace of mind and deep meditation.

  42. Ramesh8:13 AM

    f a person already has low blood pressure and is suffering from corns,is it good for him to do anulom vilom?

  43. Yes Pranayam will help to make it normal,. including AnulomVilom it balances where it is not too high and not too low.

  44. Swashti8:04 AM

    It is important that you breathe deep into your lungs and not into the stomach. Most elements that absorb oxygen are in your lungs.

  45. Anonymous8:05 AM

    Most of the chronic diseases can be completely cured by practicing this pranayama regularly.
    If practiced regularly with full devotion for 15 –20 minuts per day, anulom vilom intensifies the inner strength of body and enhances the unknown powers of mind. If Sadhaka (practitioner) performs 250-300 cycles per day, the ‘Kundalini Shakti’ begins awakening which lies in ‘Muladhar Chakra’.

  46. Sathvik8:14 AM

    Negative thinking is turns to positive approach to life. It increases enthusiasm and spirit, the Sadhaka becomes fearless and feels blissful.

  47. unknown8:17 AM

    cautions -
    When there is moderately strong desire to release the breath, one opens At the slightest sign of discomfort, reduce the duration of inhalation. Breaths should not be forceful.
    While closing the nostril either during puraka or rechaka one should remember not to press the nostril so hard as to distort the rip of the nose, only soft part of nostril is to be pressed against the middle partition. Only thumb is used to close the right nostril and other (ring and little) finger to left nostril.
    Wait at least three-four after meal before starting pranayama,because food in stomach places pressure on diaphragm and lungs.

  48. Anonymous8:19 AM

    Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. also cured making the arterial channels clear for effective and uninterrupted flow of blood in the heart.
    Anuloma viloma pranayama is highly recommended for angina. With regular and daily practice, angina is completely cured without any medicine or extra exercise. It has been proved on various heart patients in India by Swami Ramdev.

  49. Anonymous8:33 PM

    Swami Ramdev's agents are making many false claims that blocked arteries are opened by anulom vilom.
    There are many people who are in trap anticipating a miracle but nothing has happened to them and ultimately they give up.
    Has any one seen any testimonial on the internet?
    Sab suni sunai baaten likh rahe hain lekin it is not proved

  50. Shruti8:24 AM

    Initially start with 5-10 minutes of Pranayama exercise and gradually increase the time. Do not retain your breathe so long if you does not feel comfortable.

  51. Kailas8:26 AM

    Alternate nostril breathing is said to calm a busy mind, help ease insomnia and cool the body. Although it may feel awkward at first, once you get into a rhythm you'll feel the effects of bringing more oxygen into your system almost immediately. It's also believed that alternate nostril breathing helps connect the left and right halves of the brain.

  52. Anonymous9:57 PM

    There is no evidence that anulom vilom cures cancer, BP and chronic diseases. It is swamiji and his agents telling in their sessions.
    Has any body seen any written testimony? The answer is no.

  53. Rudresh9:26 AM

    Negative thinking is replaced by positive thoughts. Calms your mind.

  54. Jnanesh9:31 AM

    Cure for rheumatism, gout, diseases pertaining to urinary and reproductive organs are cured.

  55. Mandira9:30 AM

    Breathing in the correct manner enhances the oxygen uptake, improves all the cellular processes in the body, and staves off ageing.

  56. Nikhita9:48 AM

    deep breathing increases alkalinity by removing excess CO2 from your system.

  57. Daksha10:25 AM

    deep breathing can reduce weight and also upkeep a person's health.

  58. Kartik10:26 AM

    Start by training your lungs slowly. Do ten minutes of focused breathing. Counting to five on your inhale and five again on yOur exhale. Work uP to counts of eight.

  59. Oh!! Really bigger information of easy to maintain health and weight as well as i am more impressing after seeing deep breathing yoga.That is delightful and i like it.Thanks

  60. Sanket10:58 AM

    Better Breathing Improves The Quality Of Life In Old Age.

  61. Prateek11:01 AM

    With practice of pranayama, you will start experiencing lightness of body, feeling of inner peace, better sleep, better memory and better concentration whereby improving the spiritual powers/ skills.

  62. Anulom Vilom pranayam is said to have benefited people with Heart ailments, high blodd pressure, heart blockages, depression, migraine pain, asthma, sinus, allergy

  63. Anonymous1:19 PM

    Does Anulom Vilom have any beneficial effect on skin problems like fungal disease and small white spot ?

  64. Anonymous6:10 PM

    Please don't discourage the world. Pranayam Science is a Truth not a Myth, it really helps lets not take names and restrict to a concept. After all who ever is benefited can continue.

  65. Anonymous10:11 PM

    I am doing all pranayama from past two years with full faith to reduced my allergy and IGE but not getting 1% benefit. I don't know how does it work and people claim that they are able to treat all disease. After doing kapalbhati my stomach goes upset. It has never worked on my problem. I think it is not suitable for everybody.

    1. @Anonymous, Are you sure you are doing it correctly? I suggest you learn it from a competent yoga teacher before attempting any kind of pranayama or yoga.

  66. Anonymous7:10 PM

    Hello Madam,
    I'm arun, have a Headache/Migraine continously without break for past 4 months, had CT Scan everything normal and seek 2 neurologist and 2 opthamologist and 1 ENT everthing normal but only Migraine Headache So I did anulom-vilom for 10 days i felt headache is reduced not completely but now problem is reversed headache is increasing after anulom-vilom. I don't know what to do. I learnt anulom-vilom from one Yoga teacher. Hope you reply me.

  67. Hi Arun, I suggest you talk about this with your doctor. Also discuss with him whether it's alright to do pranayama when you are still having a persistent headache. By the way, what did your yoga teacher say about your reversed headache after doing anulom-vilom?

  68. Hello Madam,
    My Neuro doctor said, don't do pranayama and yoga, take medicines, gradually it will cure.I dont believe his word because chemical medicines not do anything except side effects. Doctor are prescribing Aspirin and Paracetamol. Mam, hope you knew side effects of those medicines and my aunt with migraine for above 15 years, Still struggling with migraine and allopathy medicines. I went allopathy to ensure not any other causes of migraine. Most allopath doctors are money minded. Now i'm taking ayurvedic medicines, no significant improvement. Ayur Doctor says gradually it will cure and do anulom-vilom. Many netizens (Internet Peoples), including you says in Blog, forums, etc., pranayam and other breathing techniques are excellent for migraine, and also they succeeded thats why went to pranayama. I believe in yoga and pranayama for migraine. Yoga teacher is from Art of Living teacher. She is not actual yoga therapeutic teacher. Hope i'm making mistakes in Anulom-Vilom. I wants to correct it. Thanks for Listening and time.

  69. Anonymous10:07 AM

    This yoga technique is very effective. i have been regular doing anulom vilom since 2011. It solved my migraine problem and liver diseases also.

  70. Anonymous12:39 PM

    AVP is amazing and it does wonders go for it..............

  71. Hiii am pradeep

    Am suffering the loss of vision in my right eye since 10years,my eye nerve was died
    So now how can I recover it and how will I get a vision in my right eye plz gev me a any good suggestions

    1. Hi Pradeep, am sorry to know about your problem. I don't think by doing Pranayama you can get back your lost sight in the eye. But you'll definitely reap other benefits. Do get your eyes tested once again at a reputed opthalmologist or eye doctor. Good luck!


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