— Introduction :
Anulom Vilom Pranayam is a traditional yogic breathing technique that involves alternate nostril breathing to balance the body’s energy channels. It harmonizes the Ida and Pingala nadis, calms the mind, purifies the breath, and prepares the practitioner for deeper meditation. Regular practice brings inner balance, emotional stability, and mental clarity.
Agarbh Anulom Vilom Pranayam is the foundational form of alternate nostril breathing, practiced without any mental engagement in mantra or seed syllables. The word Agarbh means “without seed,” signifying that this stage of the practice does not involve meditative focus or internal chanting. Its sole purpose is the purification of the physical nadis, the vital energy channels that carry Pran throughout the body.
Ancient yogic texts describe over 72,000 nadis, and it is through these channels that our energy, thoughts, and health are regulated. Over time, due to lifestyle, emotions, and karmic impressions, these nadis become congested or imbalanced. Agarbh Anulom Vilom is the first step toward cleansing this inner system, using rhythmic and alternate nostril breathing to restore harmony between Ida and Pingala, the left and right energy flows.
This practice is best suited for beginners and sincere aspirants who wish to build a solid foundation for deeper pranayams. As the physical channels become clear, the breath becomes smooth, the body light, and the mind naturally settles into silence. It prepares the ground for Sagarbh Anulom Vilom, where mantra and subtle awareness will be introduced for purification of the astral nadis.
— Step-by-step Instructions :
- Sit in Padmasana or any stable meditative posture, facing east or north
- Keep the spine erect, eyes gently closed, and the body relaxed
- Form Nasika Mudra with your right hand
- Close the right nostril with the thumb and inhale slowly through the left nostril
- Close the left nostril with the ring finger, hold the breath comfortably
- Release the right nostril and exhale slowly through the right
- Now inhale through the right, retain the breath again, then exhale through the left
- This completes one round of Anulom Vilom
- Aim for 25 rounds per sitting, gradually building toward 75 rounds daily (morning, noon, evening)
- Duration should be guided by comfort and natural capacity, avoiding strain or gasping
— Physical And Mental Benefits :
- Deeply purifies the nadis and enhances Pranic flow
- Prepares the body for deeper Asana and Dharana (concentration)
- Promotes stillness of body and mind, essential for higher yogic practices
- Balances the nervous system and both hemispheres of the brain
- Establishes inner tranquility, steadiness, and meditative awareness
- Supports emotional regulation and sharpens spiritual perception
— Precautions to Keep in Mind :
- Do not force breath retention; it must feel natural and comfortable
- Avoid if suffering from cold, blocked nostrils, or respiratory conditions
- Women should avoid long retention during menstruation or pregnancy
- If you cannot complete 25 rounds at once, split the session into 10 and 15 rounds
- Pranayam should always be practiced on an empty stomach in a calm, undisturbed setting
— Beginner’s Tips :
- Start with a few rounds and increase gradually as comfort improves
- Keep the breath soft, smooth, and silent
- Do not focus on mantra initially (Agarbh stage) – just observe the breath
- Regularity is more important than duration—consistency brings purification
- Track time by setting aside at least 25 minutes per sitting, even if you don’t count rounds
— Best Time to Practice :
- Practice ideally during Brahma Muhurta (before sunrise)
- Other suggested times: midday and evening, for a total of three sittings daily
- Avoid immediately after meals—allow at least 3 hours of digestion time
- Choose a quiet, undisturbed, and spiritually charged space
— Advanced Variations :
- Sagarbh Anulom Vilom includes mental chanting of Beej Mantras during breath retention
— Wrapping Up :
Agarbh Anulom Vilom Pranayam is not just a technique—it is a sacred discipline to prepare body and mind for inner stillness and meditation. Begin with simple alternate-nostril breathing to cleanse the gross nadis. With patience and devotion, this practice leads to deeper purification and readiness for higher yogic states. As the breath flows evenly, the mind becomes still, and the seeker awakens to the divine presence within.
