10 Benefits of Anulom Vilom Pranayam: Effect of Practising Regularly

Anulom vilom pranayama is a powerful yogic breathing technique that can enhance your physical and mental well-being. In fact, people who practise this nostril breathing regularly can experience balanced body energy, a calm mind, and better respiratory health.

According to Saima Wazed, regional director of the World Health Organisation (WHO) Southeast Asia, around 77% of people report feeling physically stronger after practising yoga. That is why yogas like anulom vilom are an effective daily practice for a healthier future.

So, if you want to transform your lifestyle for the better, discover the 10 key benefits of anulom vilom pranayama and how to practice it.

What is Anulom Vilom Pranayam Meaning?

Anulom Vilom is a pranayama technique involving alternate-nostril breathing. It aims to balance the body's energy channels, or Nadis. In fact, the ancient Indian yogic philosophy, the Patanjali Sutra, also describes how the nostrils increase life force in the human body.

The ancient Indian yogic scripture Patanjali Yoga Sutras also describes how controlled breathing through the nostrils helps enhance prana (life force) in the human body. The right nostril is associated with solar or masculine energy (Pingala Nadi), while the left nostril represents lunar or feminine energy (Ida Nadi).

This is why if you practice anulom vilom regularly, these energies will harmonise, allowing prana to flow freely through the central channel.

Also Read: Yoga for Thyroid: 10 Yoga Asanas for Improved Thyroid Health

What are the Top 10 Benefits of Anulom Vilom Pranayam?

The section below lists the 10 ways anulom vilom pranayama benefits your physical and mental health.

Boosts Respiratory Health

One of the topmost benefits of anulom vilom pranayam is its positive impact on the respiratory system. Practising anulom vilom pranayama strengthens your lungs and improves their functioning. This can particularly benefit individuals with asthma, bronchitis, or other respiratory issues.

Enhances Digestion

Controlled breathing techniques like anulom vilom improve blood and oxygen flow. This supports better digestion, helping reduce issues like constipation and indigestion. Regular practice of anulom vilom pranayam ensures a healthier digestive system.

Reduces Stress and Anxiety

Anulom vilom pranayama is noted for its stress-relieving effects on the mind. By reducing cortisol levels, this practice helps in managing stress. If you are wondering, 'Is Anulom Vilom effective for anxiety and stress relief?' The answer is a resounding yes. This is why, for individuals suffering from depression, this yoga’s calming effect can help significantly enhance their emotional well-being.

Improves Cardiovascular Health

Among the benefits of anulom vilom for the heart, this pranayama technique helps regulate blood pressure and improve overall cardiovascular health. By improving oxygenation and purifying the blood, anulom vilom reduces the risk of heart disease. Simultaneously, it also helps to treat BP-related conditions like heart blockages, hypertension, and diabetes.

Enhances Skin Vitality

Anulom vilom benefits for the skin are noteworthy. Improved blood and oxygen circulation helps nourish the skin, giving it a healthy glow. Regular practice can reduce dullness and make your skin appear youthful and vibrant.

Also Read: Vitamin C Deficiency: Symptoms, Causes, Prevention, and Treatments

Improves Concentration and Cognitive Function

The benefits of anulom vilom for the brain include enhanced concentration and cognitive function. By balancing the brain's two hemispheres, this breathing technique promotes better focus and mental clarity.

Reduces Snoring

One lesser-known benefit of anulom vilom pranayama is its ability to minimise snoring. By clearing nasal blockages, this process enables smooth airflow, which ultimately reduces snoring and leads to better sleep quality.

Promotes Eye Health

Anulom Vilom benefits the eyes significantly. This practice improves blood flow to the eyes, reducing strain and fatigue. It can also help maintain overall eye health and vision.

Supports Weight Loss

Anulom vilom pranayama can aid in weight management by boosting metabolism. Controlled breathing increases the body's oxygen supply, which helps burn calories more efficiently.

Helps in Detoxification

Anulom vilom pranayama benefits significantly in detoxification by increasing oxygen supply. It leads to blood purification, which enhances cellular function and clears 72,000 energy channels. This helps remove physical toxins while boosting your metabolic rate and improving organ efficiency.

Also Read: Borderline Personality Disorder: Causes, Diagnosis, and Treatment

What are Medically Reviewed Benefits of Anulom Vilom?

According to clinical reviews, this controlled alternate nostril breathing exercise lowers blood pressure, improves lung function, and calms the nervous system. Learn the positive effects of Anulom Vilom.

1. Anulom Vilom benefits control the autonomic nervous system, balancing involuntary body functions such as digestion and heart rate. It helps to lower anxiety, stress, and cortisol levels.
2. Regularly practising this breathing exercise can increase lung capacity, reduce breathlessness for asthma patients and strengthen respiratory muscles.
3. Performing anulom vilom pranayama regularly can increase oxygen flow to your brain, which improves memory, focus, and overall mental clarity.
4. It controls or slows down breathing and supports heart health. It can also help regulate high blood pressure and relax blood vessels.

What are the Anulom Vilom Pranayam Steps?

Performing anulom vilom pranayama is quite easy with the following steps:

Step 1: Sit Comfortably

Find a quiet place and sit comfortably with your spine straight. To keep your spine straight throughout the process, try sitting in padmasana (lotus pose) and gently close your eyes.

Step 2: Prepare Your Hands

Place your wrists on your knees. Fold your middle and index fingers of your right hand towards your palm.

Step 3: Start Breathing

Close your right nostril with your thumb and inhale slowly through your left nostril. Close your left nostril once your lungs are full.

Step 4: Alternate Nostrils

Repeat the same process with the opposite nostrils. Close your left nostril with your ring finger and exhale through your right nostril. Inhale through the right nostril, then close it and exhale through the left.

Step 5: Repeat the Process

Continue this alternating pattern for a few minutes, gradually increasing the duration as you become more comfortable. However, 5 to 10 rounds are generally enough. For better results, try repeating these breathing cycles for at least 3-5 minutes.

How Does Anulom Vilom Support Preventive Health? 

It regulates the autonomic nervous system, lowers chronic stress, and optimises oxygen levels to support preventive health. Here’s how anulom vilom supports preventive health:

1. This breathing exercise regulates blood pressure levels and reduces excessive load on the heart.
2. It reduces inflammation and boosts oxygenation in the blood. This helps prevent immune suppression and supports overall health.
3. By lowering cortisol levels, Anulom Vilom prevents mental fatigue and anxiety, and activates the parasympathetic nervous system to promote calmness.

If you maintain consistency with regular Anulom Vilom, it will support your long-term wellness. This can help you qualify for wellness programs and preventive health benefits. This is how Anulom Vilom also supports your insurance premium.

Who Should Avoid Anulom Vilom?

Despite Anulom Vilom benefits, a person with acute asthma, uncontrolled high blood pressure, severe vertigo, recent muscle injuries, or an uncomfortably full stomach must avoid this breathing exercise.

1. If you have uncontrolled high blood pressure, you should modify or avoid this exercise. Low blood pressure patients may experience dizziness or light-headedness, while high blood pressure patients may experience improper breathing.
2. People with acute respiratory conditions such as chronic bronchitis, an asthma attack, or heavy mucus congestion must consult their doctor before practising this breathing exercise.
3. If you are experiencing dizziness or vertigo, this exercise can worsen or trigger your spinning sensation.
4. Patients with recent muscle injury or surgery should wait until their muscles are completely healed to prevent damage or irritation.
5. Never start anulom vilom pranayama immediately after a meal. Always do it at least 2 to 4 hours after having a heavy meal.

General Precautions:

1. Just make a gentle touch to your nose lightly. Do not push hard, as it can bend your nasal septum or block the airflow.
2. Never strain, force, or rush your breath. Inhale and exhale in a relaxed, silent, and slow process for better results.

How Can Health Insurance Ensure Greater Well-being with Yoga?

Consistent yoga practice, such as anulom vilom pranayam, is an excellent, proactive approach to all-around well-being. However, you can enhance the benefits of anulom vilom pranayam with a health insurance cover.

If you are wondering how? Health insurance acts as a crucial safety net for unforeseen circumstances that lifestyle habits alone cannot prevent. In fact, combining yoga with health insurance ensures financial security and a comprehensive approach to health, with the following benefits:

Rewards for Healthy Lifestyles

Many reputable insurance providers in India, such as Bajaj General Insurance, offer wellness programs that reward you for staying fit. This means that with consistent yoga sessions, you can maintain a healthy BMI, which can help you earn discounts on renewal premiums or receive wellness reward points.

Increases No Claim Bonuses (NCB)

Since the daily use of anuloma viloma pranayama reduces the risk of chronic illnesses, such as hypertension, diabetes, and heart disease, your claim rates will become lower. This way, you can accumulate no-claim bonuses, which increase your sum insured amount without raising your premium.

Protection Against Unforeseeable Events

While yoga improves immunity and flexibility, it cannot prevent sudden emergencies, such as accidents or unexpected illnesses. In fact, according to CNBC news, the healthcare inflation rate in India is currently 12%-14% per year, which is quite higher than the general inflation rate. This is the reason you need health insurance to ensure these high-cost, unpredictable situations do not drain your savings.

Coverage for Alternative Treatments (AYUSH)

Most modern health insurance plans provide AYUSH treatments. This coverage includes Ayurveda, Yoga, Unani, Siddha, and Homoeopathic treatment on a doctor’s advice for treating illness or physical injury.

Preventive Check-ups

Health insurance provides access to annual check-ups that can help you detect potential health issues early. You can use this benefit to complement your proactive, daily health management with yoga.

Also Read: How to Increase Platelet Count: Foods and Supplements

Final Words

From the given description, it is clear that the benefits of anulom vilom pranayama are exceptional for treating several disorders. From relieving stress to improving cardiovascular health, by adding this yogic breathing exercise to your daily routine, you can ensure a healthier future.

However, while maintaining a good lifestyle, it is equally important to get yourself covered with a health insurance policy. If you haven't purchased any policy yet, give Bajaj General Insurance a call. At our over 18,000+ network hospitals, you will receive quality treatment without the hassles of making upfront payment.

Frequently Asked Questions

How many times can I do anulom vilom in a day?

You can do anulom vilom pranayam at least 2 to 5 times a day. However, each session should last around  3 to 5 minutes to make the process effective.

Who should avoid Anulom Vilom Pranayam?

Individuals with severe cardiovascular diseases, such as uncontrolled high blood pressure, or severe respiratory issues, such as  COPD or acute asthma, should try to avoid it. In fact, it can be really dangerous for people who have recently undergone major surgery since this process can create pressure in their bodies.

Can I reduce health insurance claims by doing Anulom Vilom Pranayam?

Yes, you can potentially reduce health insurance claims by practising anulom vilom pranayam regularly.  Since this process improves your blood circulation and respiratory health, the chances of claims decrease.

Which organ is exercised by Anulom Vilom?

Anulom vilom pranayama is generally an exercise of the respiratory system, specifically the lungs.

What is the best time to do Anulom Vilom Pranayama?

The ideal time to do Anulom Vilom Pranayama is early in the morning during Brahma Muhurta, which ranges from 4:30 am to 6:30 am. In fact, its benefits are even greater if you practice it on an empty stomach. Otherwise, you can also practice it just before bed.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet and may change. Please consult an expert before making any related decisions.

Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale.