Did you know that Anulom Vilom offers incredible benefits such as migraine relief, improved hair growth, etc? Discover the top 15 advantages right here!
Yoga is well-known for its major benefits; from stress reduction to staying in shape. And there isn't much that yoga can't do! This practice focuses on breathing methods like “Anulom Vilom”, also called alternate nostril breathing exercise which is a perfectly safe breathing technique with no negative side effects. So, what changes will you see if you practice Anulom Vilom regularly? Are you aware of the amazing benefits of Anulom Vilom?
This blog will help you explore all the advantages of Anulom Vilom and how effectively you perform this exercise!
What is Anulom Vilom?
The "Alternate Nostril Breathing Technique" is another name for Anulom Vilom Pranayama. It is thought to be the best method for dealing with stress, anxiety, tension, and other mental strains. Its benefits are limitless because it can heal many significant health disorders, including asthma, depression, migraine, high blood pressure, arthritis, and many more.
This yoga pranayama or controlled breathing exercise basically involves closing one nostril while inhaling and then closing the other nostril while exhaling. After that, the process is reversed and repeated. It is a variation of alternate nostril breathing. Many psychological and physical benefits are claimed to come from this alternate nostril breathing method.
15 Surprising Benefits of Anulom Vilom
Here are the amazing alternate nostril breathing benefits that you should know about:
1. Improves Sleep Cycle
Research shows that Anulom Vilom stimulates the parasympathetic system and calms the body. This slowly improves sleep patterns. Just practicing it 5 minutes before going to bed can lead to more restful and deeper sleep.
2. Gives Radiant Skin
This breathing exercise can help purify the blood and increase the circulation of oxygen. This makes the skin breathe more and new skin cells get enough nourishment, giving you a healthy glow.
3. Enhances your Mood
It enhances your focus and helps you regulate your anger by balancing the body’s autonomic nervous system. If you practice this asana regularly, you will feel happier, calmer, and more relaxed.
4. Relieves Migraine
By lowering stress and tension, promoting relaxation, and enhancing blood circulation, 15 minutes of Anulom Vilom per day can help reduce or control migraine discomfort and headaches.
5. Strengthens Respiratory Health
It works by removing the harmful gas trapped in the lungs and restoring their health. It also boosts the strength of the lungs. People who have weakened from smoking can restore their lungs if they practice this pranayama.
6. Relieves Breathing Issues
People with respiratory problems, difficulties breathing, or who breathe heavily should do Anulom-Vilom in any circumstance. It improves breathing and allows the lungs to fill with oxygen.
7. Improves Digestion
Anulom Vilom boosts oxygen flow, controls the nervous system, and reduces stress levels. This can indirectly aid in improving digestive health and reduce the triggering of GERD, a digestive condition in which all the contents of the stomach flow back into the esophagus.
8. Aids in Mind Relaxation
The Anulom Vilom breathing technique relieves stress, promotes mental stability, calms the mind, prevents anxiety and depression, and enhances mood.
9. Helps in Blood Pressure
This breathing exercise calms the mind, slows the breath, and reduces stress which, in turn, lowers blood pressure levels. It may significantly lower blood pressure in individuals with high blood pressure and heart problems caused by artery narrowing.
10. Boosts Heart Health
According to a study, Anulom Vilom can lower the risk of heart disease. It happens by increasing the flow of purified blood which ensures that blood flows continuously throughout your body.
11. Improves Your Vision
This nostril breathing exercise can boost blood flow to the eyes, provide relaxation, and reduce strain which benefits your eye health. It also contributes to a better supply of oxygen to the eyes which improves vision.
12. Maintains Cholesterol Levels
This yoga asana can indirectly maintain a healthy cholesterol level by improving cardiovascular health, reducing stress, improving lung function, boosting metabolic function, and purifying blood.
13. Enhances Focus & Concentration
By increasing blood supply to the brain, this breathing technique helps improve focus, sharpens memory, and enhances overall cognitive performance. It also balances two hemispheres of the brain, which promotes better mental clarity and concentration.
14. Improves Hair Growth
This simple exercise relieves stress and improves depression and anxiety, which are major causes of hair loss. It also helps to activate your tissues and re-energizes your body. It improves scalp health and results in shinier, thicker hair.
15. Reduces Stress & Anxiety
Its stress-relieving effects on the brain can lower cortisol levels, which, in turn, manage anxiety and stress. In addition, it can enhance the overall state of mental well-being.
How to Exercise Pranayama Anulom Vilom?
Anulom Vilom (breathing exercise) should be performed on an empty stomach, especially four hours after eating. It would help if you also looked for a cool, relaxing atmosphere.
Follow the steps below:
Choose a sitting meditation stance. Close your eyes and keep the spine and neck straight.
Clear your thoughts from everything other than the present time.
Begin by resting your outer wrists on your knees.
Fold your right hand's middle and index fingers toward the palm.
Place your thumb in the right nostril and the ring finger in the left.
Close your right nostril using your thumb and inhale slowly and deeply with your left nostril until your lungs are full. Concentrate on your breathing.
Then, with your ring finger, close your left nostril and release your thumb.
Slowly exhale through the right nostril.
Do it backward, inhaling through the right nostril and expelling through the left.
Mistakes to avoid while performing Anulom Vilom:
Don’t breathe forcefully or too quickly.
Place your hands correctly.
Practice it regularly.
Maintain a straight spine and shoulder position.
Choose a calm space to avoid distraction.
To begin, try this for 1-2 minutes and increase your time as you see fit.
Read Also: Yoga Poses For Stress Relief
Potential Risks Associated with the Anulom Vilom
Anulom Vilom inhaling is generally safe and risk-free for most healthy persons. However, it can carry some risks if done incorrectly and too rapidly or in case of pre-existing health issues:
Muscle strains and sprains
Dizziness
Lightheadedness
Nausea
Breathing issues
Worsening of chronic health conditions
Hence, it is advised to practice it under the supervision of a trained yoga instructor who can help you learn it in a safe environment and get the most health benefits out of it. However, if you feel dizzy or have difficulty breathing, come to a halt. Also, do not rely on this yoga asana for the permanent treatment of any severe condition.
When and for How Long Should You Perform Anulom Vilom in a Day?
It is recommended to perform Anulom Vilom two times a day: in the morning on an empty stomach and before going to sleep, preferably some hours post a meal. You should practice it for at least 5 to 10 minutes and increase the time gradually when you become comfortable. If you are starting this breathing exercise for the first time, aim to do it for 5 minutes a day before you slowly increase the duration.
Who Should Avoid Anulom Vilom?
People living with these conditions should consult a doctor before practicing Anulom Vilom:
Respiratory conditions like asthma, chronic sinus, or bronchitis
Heart-related issues
Migraine, dizziness, or headache
Pregnancy, especially in advanced stages
Anxiety issues
Undergone major surgery
Final Thoughts
The benefits of Anulom Vilom are incredible from relieving stress to enhancing brain, lung, and cardiovascular health. Do try it on your own or with the help of a qualified yoga instructor. This breathing exercise is generally safe for most people. However, those who have heart problems, respiratory issues, or any chronic issues should consult a doctor beforehand.
Read Also: Yoga & Pranayama For Healthy & Glowing Skin
Frequently Asked Questions
Can we do Aanulom Vilom in a sleeping position?
Yes, you can, but it can make it challenging to control the flow of your breath and reduce its benefits. So, the correct position is sitting upright.
What will happen if I do Anulom Vilom daily?
It can calm your mind, reduce stress, improve sleep quality, enhance focus, and improve overall physical and mental health.
Which diseases can be cured by Anulom Vilom?
It can improve many health issues like asthma and bronchitis and also manage anxiety, depression, and stress.
Can we eat immediately after Aanulom Vilom?
No, after performing Anulom Vilom, just wait for 20 to 30 minutes before eating your food.
Is it OK to do Aanulom Vilom at night?
Yes, you can, as it gives a sedative and calming effect on the body and also helps with better sleep.
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