Anulom Vilom/Alternate Nostril Breathing for Calm & Balance
Image Credit: Wikimedia Commons, Vishnu in his Emanation as Narayana
Vishnu is one of the principal deities in Hinduism and is known as the preserver and protector of the universe. Vishnu returns to the earth during troubled times and restores the balance of good and evil.
Vishnu Mudra, the gesture for universal balance, derives from symbolic, spiritual, or ritual gesturing relative to Hinduism, Jainism, and Buddhism. Mudras have differing significant purposes.
Image of Vishnu Mudra Gesture for Practice
Breath Practice Considerations
This is an introduction to Beginners' Pranayama, Breath & Balance of Anulom Vilom/Alternate Nostril Breathing for calm and balance. Keep in mind, the following practices are for general informational purposes. In order to experience a more defined scope of what may work best for you as an individual, it may require more external research outside of this community or by visiting a guide in your local environment for in-person experiences before conducting at home. Some individuals feel comfortable conducting breath practice at home from the very beginning. Be sure to take into account your state of health or condition before breath practice, and always refer to your licensed healthcare provider if you have existing conditions that may not be conducive to practice, or you experience abnormal discomfort while conducting breath practices. In my experience, it has been recommended that breath practice should not be conducted exactly after eating a meal, Assisting Inner Balance Through Yoga, Pranayama and Meditation. Similar to when exercising, if you have eaten, consider waiting a while before conducting breath practice. If you feel that you would like to conduct breath practice at any given time, even exactly after eating a meal, this is solely up to an individual but probably isn't most beneficial.
Avoid forceful inhalations and exhalations with this practice. Breathe with an accommodating, extended pace.
Anulom Vilom, Breath Practice for Calm & Balance
With breath practice, the discussion of ratios will be listed. Meaning for the following examples, the suggested ratios are the duration of inhalation, hold, and then, the exhalation of the breath. For a beginner, they may start with practice by the ratio of a 4-count inhale, a 4-count hold, and then, an 8-count exhalation (Ratio 1:1:2). Beginning with the completion of three rounds may assist an individual in becoming more familiar and connected with their body. As a beginner, it's beneficial to begin with simpler ratios and gradually extend practice if that's within individual comfortableness. Always pay attention to the body's response to avoid overexertion and abnormal discomfort.
Anulom means Rising or Ascending and Vilom means to Descend or Descending. Breathing practices are known to be extremely efficient in assisting with the support of complementary change in the body and mind by calming the nervous system and positively clearing the mind of thought. Particularly, Anulom Vilom's goal is to restore balance to the body and mind by balancing the two hemispheres of the brain and the energies within the body.
The ratios below begin by inhaling through one nostril while conducting the Vishnu Mudra gesture, a hold of the breath by closing both nostrils, and lastly, exhaling through one released nostril of the nose in which inhaling and exhaling will alternate with each nostril. Then, the following ratios extend accordingly. Learning to effortlessly alternate nostril breathing requires practice, so don't feel inadequate about any current experiences.
First Round, Ratio/Duration a 4 count Inhale, a 4 count Hold, and an 8 count Exhale (Ratio 1:1:2)
Begin with exhaling all the air from the lungs through the nose in an appropriate, relaxed position, then:
1. Begin by positioning the right hand into Vishnu Mudra.
2. Gently close the right nostril with the right thumb and inhale through the left nostril for a 4 count.
3. Then, gently apply the other two ending fingers, the ring and pinky fingers to close the other nostril, so both nostrils will be closed for a 4 count hold.
4. Release the right thumb and exhale from the right nostril by an 8 count.
Next Round, Ratio/Duration a 4 count Inhale, a 4 count Hold, and an 8 count Exhale (Ratio 1:1:2)
1. Continue positioning the right hand into Vishnu Mudra.
2. Gently keep closed the left nostril with the ring and pinky fingers and inhale through the right nostril for a 4 count.
3. Then, gently apply the thumb to close the right nostril, so both nostrils will be closed for a 4 count hold.
4. Release the ring and pinky fingers and exhale from the left nostril by an 8 count.
Last Round, Ratio/Duration a 4 count Inhale, a 4 count Hold, and an 8 count Exhale (Ratio 1:1:2)
1. Continue positioning the right hand into Vishnu Mudra.
2. Gently keep closed the right nostril with the right thumb and inhale through the left nostril for a 4 count.
3. Then, gently apply the other two ending fingers, the ring and pinky fingers to close the left nostril, so both nostrils will be closed for a 4 count hold.
4. Release the right thumb and exhale from the right nostril by an 8 count.
Afterwards, return to normal, relaxed breathing and check in with the body and mind's response by awareness of how you are feeling. Do you feel calmer and more relaxed? Was the practice challenging? Do you feel breath practice is right for you? Do you feel more practice and application is needed to improve your experiences in the future? Is your body able to smoothly transition back after completing this ratio or duration?...
More Advanced Ratio/Duration for Anulom Vilom could be the following in the nostril alternating breaths, but only after adequate practice of the prior:
First Round, Ratio/Duration a 4 count Inhale, an 8 count Hold, and an 8 count Exhale (Ratio 1:2:2)
Begin with exhaling all the air from the lungs through the nose in an appropriate, relaxed position, then:
1. Begin by positioning the right hand into Vishnu Mudra.
2. Gently close the right nostril with the right thumb and inhale through the left nostril for a 4 count.
3. Then, gently apply the other two ending fingers, the ring and pinky fingers to close the other nostril, so both nostrils will be closed for an 8 count hold.
4. Release the right thumb and exhale from the right nostril by an 8 count.
Next Round, Ratio/Duration a 4 count Inhale, an 8 count Hold, and an 8 count Exhale (Ratio 1:2:2)
1. Continue positioning the right hand into Vishnu Mudra.
2. Gently keep closed the left nostril with the ring and pinky fingers and inhale through the right nostril for a 4 count.
3. Then, gently apply the thumb to close the right nostril, so both nostrils will be closed for an 8 count hold.
4. Release the ring and pinky fingers and exhale from the left nostril by an 8 count.
Last Round, Ratio/Duration a 4 count Inhale, an 8 count Hold, and an 8 count Exhale (Ratio 1:2:2)
1. Continue positioning the right hand into Vishnu Mudra.
2. Gently keep closed the right nostril with the right thumb and inhale through the left nostril for a 4 count.
3. Then, gently apply the other two ending fingers, the ring and pinky fingers to close the left nostril, so both nostrils will be closed for an 8 count hold.
4. Release the right thumb and exhale from the right nostril by an 8 count.
Afterwards, return to normal, relaxed breathing and check in with the body and mind's response by awareness of how you are feeling. Do you feel calmer and more relaxed? Was the practice challenging? Do you feel breath practice is right for you? Do you feel more practice and application is needed to improve your experiences in the future? Is your body able to smoothly transition back after completing this ratio or duration?...
Reminders
Understand that engagement with the above is of sole discretion. Refer to the beginning of this post for some general considerations regarding breath practice. Initially, searching for a local qualified guide may be most beneficial for a more personable monitored experience, especially considering the state of health or condition. Inquire with your licensed healthcare provider if there are any existing conditions that may not be conducive to practice, being that only a few are mentioned in this community or on this site. Visit Variances/Differences of Breathing to understand how different each individual's body can be, which will determine adjustments or growth in ratio/duration for breath practice.
Now that you have been introduced to the Shamvat or Calming & Sampad or Balancing Practice, Anulom Vilom/Alternate Nostril Breathing, what are your thoughts?
Note
There is a more advanced neighboring practice, which is Anulom Pratilom. Anulom means Rising or Ascending and Pratilom means Breaking the Flow/Prolonged Inhalation. This practice entails Step Breathing and Alternate Nostril Breathing. Anulom Pratilom is categorized as a Shamvat or Calming & Sampad or Balancing Practice. This practice will not be listed in detail with this program but is definitely noteworthy.
This information is provided for general informational purposes and is not a substitute or definitive to replace physicians' care.