The practice

Anulom vilom, step by step.

Anulom vilom (अनुलोम विलोम), also written anuloma viloma, is one of the oldest and most widely practiced pranayama techniques: breathing in through one nostril and out through the other, in a steady, deliberate rhythm. It is traditionally used to settle the nervous system, steady attention, and prepare the mind for meditation.

How to do anulom vilom

Sit comfortably with a straight back. Rest your left hand on your knee and bring your right hand to your nose.

Inhale, left nostril. Close your right nostril with your thumb. Inhale slowly and fully through the left.
Hold, both closed. Close both nostrils and retain the breath. In the classical ratio, the hold is four times the inhale.
Exhale, right nostril. Release your thumb and exhale slowly through the right, for twice the inhale.
Mirror it. Inhale right, hold, exhale left. That completes one round. Repeat for your chosen number of rounds.

Start with a short inhale, three or four seconds, and only a gentle hold. The counting matters more than the length: the rhythm is the practice. As it becomes comfortable over weeks, lengthen the inhale and let the ratio move toward the classical form.

The 1:4:2 ratio

The classical texts describe a 1:4:2 proportion: one part inhale, four parts hold, two parts exhale. A four-second inhale means a sixteen-second hold and an eight-second exhale. Very few people should start there; the ratio is a destination, not an entry requirement.

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What does the research say?

Slow nasal breathing, and alternate nostril breathing specifically, has a growing clinical literature covering blood pressure, heart-rate variability, anxiety and attention. We read the new studies every week and publish what holds up in the weekly essay and the library, so the claims on this page can stay modest while the evidence speaks for itself.

Common questions

How long should I practice each day?

Five minutes is a genuine practice. Most traditions suggest daily consistency matters far more than session length; a quiet timer and a streak help more than heroic sessions.

When is the best time to practice?

Traditionally early morning on an empty stomach, but any calm moment works. Many people use it before sleep or before focused work.

Is anulom vilom the same as nadi shodhana?

They describe the same family of alternate nostril practice. Nadi shodhana is the Sanskrit name and is sometimes reserved for versions with breath retention; anulom vilom is the common name across India. See our nadi shodhana guide.

Do I need an app for this?

No. People practiced it for millennia without one. What a timer removes is the counting: with the phases counted for you, your attention can stay on the breath. Anuloma Viloma Timer does exactly that, free, with no subscription necessary.

This page describes a wellness practice, not medical advice. If you have a respiratory or cardiovascular condition, or are pregnant, read the health guidance in our terms and talk to a professional before practicing breath retention.