The mysteries of Pranayama

What is Anuloma Viloma or alternate nostril breathing?

Conscious breath regulation or control of vital energy, also called Pranayama, is one of the essential techniques of Yoga, particularly when working with people who are experiencing stress or anxiety. To most people in the so-called Western civilization, the most commonly known breathing technique is diaphragmatic breathing. However, more recently other pranayama techniques and their benefits are being recognized as well.

The reason why the process of breathing is such a powerful act is because it establishes a direct connection between our voluntary nervous system (aspects of our physiology under our conscious control) and our autonomic nervous system (aspects generally not under conscious control). It is a form of direct communication between our brain and our body. Moreover, it offers a direct link for balancing the sympathetic and parasympathetic branches of the nervous system. The sympathetic branch of our nervous system is responsible for our fight-or-flight reactions, while the parasympathetic branch is reserved for rest and relaxation/repair of our body.

One form of Anuloma Viloma is Nadi Shodhana, meaning ‘purification of Nadiis’ and is normally referred to as alternate nostril breathing.

Normal breathing does alternate from one nostril to the other at various times during the day being more predominant through one particular nostril at a time. This has been termed as the ‘nasal cycle’ by scientists who recently discovered it, even though this phenomenon has been known to Yogis ever since Pranayama was invented by Shiva about 7000 years ago.

The Nasal Cycle                    

In a healthy person the breath will alternate between nostrils about every two hours – this is called the nasal cycle. This time period varies considerably from person to person.

How Can You Benefit?

Nadi Shodhana has a long history in Ayurvedic medicine and yoga. It is thought to harmonize the two hemispheres of the brain. This results in a balanced sense of well-being, in physical and mental, as well as in emotional terms. In fact, the term Nadi Shodhana means “clearing the channels of the circulation of prana.”

Three good reasons for practicing this pranayama

-        It activates the parasympathetic nervous system and reduces blood pressure.

-        It enhances respiratory functions – it increases respiratory strength and endurance.

-        It improves attention and fine-motor coordination/performance.

Basically, it is good for our heart, lungs, and our brain.

There are also the following benefits

It revamps brain function by calming the mind, sharpening our memory, providing clarity of thought, strengthening willpower, improving our endurance to meet challenges, and increasing concentration power. Five minutes of breathing practice, before an exam or interview greatly improves the performance and increases the chance of success.

• It relieves anxiety, depression, anger, panic, and mood swings.

• It maintains body temperature from head to toe, keeping it warm in winter and cool in summers.

• It improves sleep.

• It helps to balance hormones.

• It removes toxins from the body.

• It is excellent for the skin and makes it radiant and glowing.

• It prepares for meditation.

Anuloma Viloma Practice

This is an advanced practice, when done with retention of breath. It has to be learned from a Yoga expert.

Those suffering from heart ailments or blood pressure problems (high as well as low) should avoid retention of breath. Consult a doctor if you have any medical condition before taking up the practice.

The purpose of Pranayama is to control the breathing mechanism which is an involuntary process.

The practice of Pranayama should be taken up with care. Do not overdo the practice.

How to do it?

Sit in any comfortable seated position. Relax the body and breathe naturally for a few moments, allowing your mind and body to settle. The spine must be straight.

Rest your left hand on your lap or knee in Jinana Mudra – connecting index finger and thumb. Make a “peace sign” with your right hand and then curl in the index and middle fingers toward your palm, in Vishnu Mudra. Inhale first keeping both nostrils open and clear, then exhale through the left nostril by placing your thumb gently onto your right nostril thereby closing it.

Close your eyes and inhale slowly, deeply, smoothly, gently and without strain through your left nostril. Do this as slowly as you can, till your lungs are full. Close your left nostril (using your ring and little fingers) and release closure of your right. Exhale through your right nostril. Inhale through your right nostril. Close your right nostril and release closure of your left. Exhale through your left nostril. This completes one round. The ratio is 4:16:8. Inhaling on 4, holding the breath on 16 and exhaling on 8.

Continue this pattern for as long as you wish.

The duration of inhalation and expiration depends entirely on the capacity of the practitioner. Start with whatever you are comfortable with – say 4 seconds inhalation and 4 seconds exhalation. Later it can be increased up to 20 seconds or even more.

Ratio of Inhalation, Retention and Exhalation Pranayama practitioners start with the ratio of 1:1 for inhalation and exhalation (if you inhale for 4 seconds through one nostril, then the exhalation from the other nostril is also 4 seconds). As you progress, the ratio can be changed to 1:2 (if inhalation is 4 seconds, exhalation is 8 seconds). Once you add Kumbhaka (retention of breath), the ratio can start with 1:1:1. With further progress, the ratio can be increased to 1:1:2, 1:2:2, 1:4:2. The actual Anuloma Viloma starts with a ratio of 4:16:8 and can be increased to 5:20:10, 6:24:12. Experienced Pranayama practitioner will increase the ratio as instructed by a teacher.

When you have finished: relax both arms, sit and breathe naturally for a few moments before opening your eyes.