This fundamental pranayam is also known as Nadi Shodhan or Nadi Shuddhi Pranayam. Its main characteristic features are the alternating use of the right and left nostrils and the retention of the breath in between.
It cleans the respiratory passage, regulates natural alteration of the activities of the nostrils for breathing, helps to soothe and balance the mind, regulates the heartbeat, it improves the absorption of food and of Prana and works like a bridge between mind and soul, preparing the mind to become quiet for meditation.
Before starting Anulom-Vilom, one must fix the time durations for inhalation (Puraka), exhalation (Rechaka), and the pause or retention of breath (Kumbhaka) between them.
For beginners, the ratio of duration between Puraka and Rechaka should be 1:2, with a small pause in between. After some time of practice, the pause can extend to a proper Kumbhaka. The ratio of duration can then become Puraka 1: Kumbhaka 1: Rechaka 2. With regular practice, even Kumbhaka should become as long as Puraka, which will result in 1:2:2. You have to count very steadily and consistently for the ratio to be effective.
Your individual count should be based on your exhalation. Count when you begin to empty your lungs and stop counting when you cannot extend the exhalation without straining yourself. If this period was 8 counts then your inhalation should be 4 counts. So, before you start your practice of Anulom Vilom, first check time count on full exhalation and fix the duration of Puraka, Kumbhaka and Rechaka accordingly.
Breathing through the nostrils should be effortless, without creating sound. The pressure of the air should be constant and smooth through the nasal passages. The spine and head should be erect, the nose should remain along the center line of the body.
With all the above, you are ready to start the practice.
Technique:
- Sit in Padmasana, Siddhasana or any other comfortable sitting position.
- Fix the duration of Puraka, Kumbhaka and Rechaka
- Use the right thumb to close the right nostril and the last two fingers of the right hand to close the left nostril. The traditional position of the remaining two fingers would be to bend them into the palm. If this is difficult for you, you may keep them straight as well.
- Begin by closing the right nostril with your thumb. Inhale without any extra effort through the left nostril in the duration fixed for Puraka.
- Close the left nostril as well (so that both nostrils are closed now) and hold the breath for the duration fixed for Kumbhaka. If you feel discomfort or too much pressure, then shorten the phase of Kumbhaka. It will automatically improve with regular practice.
- Now open the right nostril and exhale slowly with a constant pressure for the duration fixed for Rechaka.
- Then inhale through the right nostril, close both nostrils for Kumbhaka and exhale through the left nostril.
- After inhaling and exhaling once through each nostril, you have completed one round of Anulom- Vilom. You are now back to point 4 of the exercise.
Repeat rounds according to your capacity and gradually increase to up to 20 to 30 rounds at a time.
Remarks: Anulom–Vilom should not be practiced when you are out of breath or when your breath or pulse rate is high. It should preferably be practiced after Shavasana (The Corpse Pose) and before starting with meditation. It should be done only on an empty stomach, preferably around or before sunrise, when the lung capacity is at its peak.