Top 7 health benefits of Anulom Vilom Pranayama

Control your breath to control your mind!

Described in the ancient ‘Hatha Yoga Pradipika’ as Nadi Shodhana, Anulom Vilom pranayama is actually a yogic exercise meant to purify the nadis (energy channels). This ancient technique of alternate nostril breathing comes with a myriad of benefits both physical and mental. 

Anulom Vilom is also called the Sahita Kumbhaka or uninterrupted breath retention. Terms are different, as the variety of yoga schools have shared their best understanding of Yoga, but in the end, it comes down to the same thing which is – the deep-breathing activities. The intense concentration abilities or Dhyana during this “building-up process” is another clarifying technique, which nourishes your brain with new perspectives, and wise solutions.

Touch your inner-God/Power by tasting “the nature of senses” within you, to maintain a universal equilibrium and not wanderlust in the reality of nothingness. 

The health benefits of Anulom Vilom Pranayama cannot be counted on your fingers, but we can compress it down to a few like it cures heart diseases, medical conditions of asthma, depression, arthritis, migraine, high blood pressure, and what not! It also gives you mental clarity and stability in everyday life.

This Alternate Nostril breathing technique is the best solution to handle your tensions, stress, anxiety, and mental pressures.

Steps to do Anulom Vilom

  1. Sit in Padmasana position on your yoga mat.
  2. Keep your spine erect, and eyes closed.
  3. Now close one of your nostrils with your thumb and breathe deeply.
  4. Hold on to your breath while switching your thumb with the ring finger of the same hand to shut the alternate nostril.
  5. Basically breathe through one nostril, and release from the other.
  6. Only focus on your breath, eliminate the sounds of the outer world. This will also build up your concentration levels.

Timing: Count to 5 on every step, as you breathe in, when you hold the breath, and when you slowly breathe out through your nostrils.

Tip: Holding your breath is of key importance here, as only that can relax your mind and body by releasing the blocked flow of your muscles.

We have gone through several health benefits of Anulom Vilom, but only 7 have made it to the top of our list. Explore the spiritual, mental, and physical advantages of performing deep-breathing exercises in the following blog:

Top 7 “Benefits” of Anulom Vilom Pranayama

Channelize the positive energy in your body with these NadiShodhana activities, and purify your soul.

  1. This breathing exercise helps in functional supply of the pranic energy as it balances the two main energy channels – Ida and Pingala. It keeps both the hemispheres of the brain balanced and in sheer-peace. The awakening of Sushumna Nadi (central channel) happens by the balance between the Ida and Pingala Nadis.
  2. Controls obesity, and motivates weight loss depending on the structure of the body.
  3. It helps in treating snoring, chronic sinus problems, and manages blood circulation. Not only does holding a breath opens blockages from your arteries, improves the metabolism of the body, but it also balances the hormones.
  4. This breathing exercise is beneficial for people with arthritis, and also treats constipation problems. Regularly practicing the alternate breathing maintains a good digestive system, and encourages the high- possibilities of controlling Diabetes.
  5. Balances the energy levels in all parts of the body, and fixes many allergic problems, especially of the stomach.
  6. Decreases stress, anxiety, tensions, and stabilizes blood pressure. “A happy heart is a reflection of a glowing face!” By doing these practices, you will be rewarded with a fresh glow every day. It converts negative to positive energy by supplying oxygen to your brain.
  7. It regulates the three doshas – Vata, Kapha, and Pitta.


Best time to perform these Pranayama exercises is early in the morning, on an empty stomach for a flexible duration of about 20 minutes.

To conclude, keep your mental state fit because it defines the sole foundation, and structure of your life’s present or future, as your happiness depends on it. Who doesn’t want a successful life, but how many souls do actually work towards it? Not a lot! If you want to be in the category of winners then you have got to start working today to develop a disciplined approach in order to fix your life and take it to another level with the help of Anulom Vilom Pranayama.

Clear your mind, and rejuvenate your spirit by the proven methods or results of deep-breathing exercises.

Stay Healthy, Do Yoga, and Spark Joy in the world!

Top 7 health benefits of Anulom Vilom Pranayama