Breathing - II

Anulom - Vilom

Anulom Vilom or alternate nostril breathing is a form of Pranayama, a yogic science for controlling breath. It cleans the Nadis - the subtle energy channels in our energy and physical bodies. The terms nadis and energy bodies are discussed in my posts on Back to the roots.

The breathing cycle in Anulom Vilom, for that matter in any form of Pranayama, comprises of inhalation - retention - exhalation of breath. If you are a beginner, I suggest that retention is excluded from the cycle. It is best to include retention part under the guidance of a teacher. Those suffering from cardio related problems should not practise retention.

It must be practised in empty stomach or at least 4 hours of taking a meal. The best timings are dawn and dusk. It should be practised everyday at least twice.

The sitting posture should be such that one can hold a straight back position comfortably for the duration of the exercise. Lotus or semi - lotus posture is good. Even a straight back chair can be used. The requirement is that the spine remains straight and spine, neck and head are in one vertical line.

Closing of eyes is preferred as you will be free of visual distractions and in a better position to feel the movement of breath. 

I am laying out the breathing plan for a beginner and add some complexities for advanced practices. 

Use the thumb of right hand and close the right nostril. Inhale for 2 seconds through the left nostril - count 1001, 1002 which take two seconds.

Close the left nostril with the ring finger of the right hand and release the right nostril and exhale through it for 2 seconds. 

Keeping the finger positions same inhale through the right nostril for 2 seconds. Close the right nostril with thumb of right hand, release the left nostril and exhale through the left nostril for 2 seconds.

This completes one cycle. Do it for 20 cycles.

This cycle called 1-1 cycle when you breathe in and breathe out for equal period of 2 seconds each.

Increasing the breathing time to 4 seconds each. With practice the time can be increased to 20 seconds or more. Do not stretch forcibly. Flow into increased breathing period with time and practice.

You can also try 1-2 cycle which means you exhale for double the period of inhaling.

If you feel comfortable with retention, you can start with the cycle 1-1-1 which means after inhaling for a period, you retain the breath for equal time and then exhale over equal time. You can gradually move to 1-2-1 and then to 1-2-2 and finally to 1-4-2 cycle as you advance.


Namaste.

Happy beginning. The road is long but worth every step of walking. The results are beyond our wildest dreams.


Prabir