Practicing Anuloma Vilom breathing first thing in the morning is a great way to help you start your day in a better place. It can also serve as a relaxation method to promote better sleep. Alternate nostril breathing can reduce stress, benefit your brain as well as your respiratory and cardiovascular systems.
Steps to Practice Alternate Nostril Breathing
Choose a meditation sitting pose. Keep your spine and neck straight and close your eyes.
Clear your mind of everything outside of this moment.
Using your right hand, fold your middle and index fingers toward your palm.
Keep your thumb, ring finger, and pinky lifted. (Vishnu Mudra)
Inhale once normally and then exhale once normally.
Close off your right nostril with your right thumb and inhale through your left nostril, slowly and deeply, until your lungs are full. Focus on your breathing.
Use your ring finger to close of both nostrils and hold the breath.
Keeping your ring finger on your left nostril, exhale through your right nostril.
Inhale through your right nostril, and then close off both nostrils and pause to hold the breath.
Exhale out of your left nostril. This is one round of Anuloma Viloma.
Throughout the process, be conscious of your breathing and how it affects both body and mind.
Try this for 1 to 2 minutes to start or 3 cycles. It may feel a little strange the first time you attempt it, so only do it as long as you’re comfortable.
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