How to do Anulom Vilom the right way: A complete guide

From the moment we are born to our very last breath, there is one companion that stays with us — prana shakti, the life force energy. This subtle energy keeps us alive, vibrant, and balanced. But just like traffic jams on busy roads, when prana gets blocked, it creates congestion in the body’s systems, leading to illness, fatigue, and emotional unrest.The ancient yogis discovered a profound truth — that prana does not flow randomly. It travels through a network of 72,000 subtle energy channels called nadis. Among these, the three most important are the Ida, Pingala, and Sushumna. When these energy pathways are clean, clear, and balanced, the prana flows smoothly — like a river without obstruction — and we feel mentally calm, physically healthy, and spiritually aligned.One of the most powerful and accessible techniques is Anulom Vilom Pranayama, also known as Alternate Nostril Breathing. Let us explore how to do it correctly — and why it can transform your health and wellbeing.Anulom Vilom refers to balancing the breath by inhaling and exhaling through alternate nostrils, in a particular rhythm.This practice is not just about physical breathing — it is about becoming the controller of your energy flow, like a skilled traffic policeman directing the flow of vehicles on a busy road.Through this pranayama, we balance the left and right energy channels — Ida (cooling, calming) and Pingala (heating, energizing) — and prepare the central channel Sushumna for internal stillness.The technique may seem simple, but it must be done with concentration and precision. At The Yoga Institute, we follow a classical and safe method, accessible to most practitioners.

Step-by-Step Instructions:

1. Posture:Sit in a comfortable meditative posture such as Sukhasana, Padmasana, or even on a chair if needed. Keep the spine upright, shoulders relaxed, and eyes gently closed. Inhale and exhale with awareness for some time. 2. Hand Position (Pranav Mudra):Start from Right Nostril (TYI Method):4. Continue Alternating:Important Tips:Anulom Vilom goes far beyond just breath regulation. It is a cleansing, balancing, and healing practice with benefits across the physical, mental, emotional, and even spiritual levels.1. Enhances Lung Function and Oxygen IntakeThis practice strengthens the respiratory muscles, improves lung capacity, and promotes better oxygenation — making it especially helpful for those with asthma, bronchitis, or shortness of breath.2. Supports Heart HealthBy calming the nervous system and improving blood flow, Anulom Vilom helps manage high blood pressure, heart palpitations, and irregular heartbeats.3. Balances Blood Sugar and MetabolismThe improved oxygen supply and nervous system balance contribute to better glucose regulation, aiding people with diabetes or metabolic syndrome.4. Reduces Stress, Anxiety, and Emotional ImbalanceOne of the most profound effects is on the mind and emotions. Anulom Vilom harmonises both hemispheres of the brain, leaving you mentally alert and emotionally calm. It is known to reduce anxiety, restlessness, and overthinking.5. Balances the Doshas (Vata, Pitta, Kapha)From an Ayurvedic perspective, Anulom Vilom balances all three doshas. It cools excess Pitta, soothes aggravated Vata, and lightens sluggish Kapha — bringing your whole system into equilibrium.6. Improves Digestion and DetoxificationBy calming the nerves and increasing pranic flow to the abdominal region, this pranayama enhances agni (digestive fire) and reduces toxins (ama), thereby assisting with better digestion and weight management.7. Enhances Skin Glow and ImmunityImproved circulation and toxin elimination reflect visibly as clearer, fresher skin and a stronger immune response.Unlike modern deep breathing techniques, Anulom Vilom is a pranic practice, not just physical. The purpose is not only to breathe deeply but to guide prana deliberately through the nadis — like clearing blocked energy highways.As you practice, you'll experience a deep stillness between the breaths, which is where transformation begins. It becomes a moving meditation, a chance to centre yourself, and experience peace amidst all mental noise.Anulom Vilom is not just a technique — it is a life companion. It reminds you every day to slow down, breathe mindfully, and stay balanced — no matter what is happening around you. Just 10 minutes a day of this practice can bring extraordinary change — not only in your body but also in how you think, feel, and live. So, begin today. Breathe with awareness. Let the prana flow freely. And with each breath, move one step closer to your centre — the place of clarity, health, and peace within you.(Dr Hansaji Yogendra, The Yoga Institute)