— Introduction :
Sagarbh Anulom Vilom Pranayam is the advanced stage of alternate nostril breathing, practiced with the integration of mantra awareness and precise breath ratios. After the physical purification through Agarbh Anulom Vilom, the seeker steps into this deeper practice to purify the subtle astral nadis, activate inner awareness, and awaken the flow of higher Pranic intelligence.
The term Sagarbh means “with seed,” where the seed (Beej) mantras represent the elemental vibrations of nature—Earth (Lam), Water (Vam), Fire (Ram), Air (Yam), and Ether (Ham). Each of these mantras is meditated upon during specific phases of the breath, aligned with different zones of the body—Each of these elements governs a specific zone of the body: Earth governs the region from the feet to the thighs, Water rules the pelvic region, Fire dominates the navel and abdominal area, Air governs the chest and heart region, and Ether pervades the throat to the crown of the head. By meditating on these seed sounds during breath cycles, the practitioner purifies the corresponding nadis and energizes each elemental zone, bringing balance to the physical and astral layers of existence. Additionally, this practice is done using specific time ratios (matras), such as 12:48:24 (inhale: hold: exhale), later advancing to 16:64:32 and beyond.
This sacred practice transforms the breath into a mantric flow, where each inhalation and exhalation becomes a vehicle of purification, subtle balance, and spiritual ascent. It is a path of inner refinement that must be undertaken only after sincere preparation and always under the guidance of a Guru.
— Step-by-step Instructions :
- Sit in a stable meditative posture like Padmasana, facing east or north
- Close the eyes and calm the body
- Inhale through the left nostril for 12 seconds, mentally chanting Lam (Earth element); bring awareness to the base of the spine
- Hold the breath for 48 seconds, meditating on Yam (Air element); focus on the chest region
- Exhale through the right nostril for 24 seconds, mentally chanting Ram (Fire element); shift focus to the navel
- Begin the second cycle: inhale through the right nostril for 12 seconds, chanting Vam (Water element); awareness in the lower abdomen
- Retain breath for 48 seconds, mentally repeating Ham (Ether element); focus on the Ajna chakra (eyebrow center)
- Exhale through the left nostril for 24 seconds, again chanting Lam; bring attention back to the base of the spine
- This completes one full round. Begin with 10–15 rounds, and gradually increase time and repetitions
— Physical And Mental Benefits :
- Cleanses the astral energy channels across all zones of the body
- Harmonizes the five great elements (Pancha Mahabhutas) within
- Activates corresponding chakras and energy zones
- Deepens mental stillness and expands inner awareness
- Prepares the body and mind for subtle meditative experiences
- Develops breath control, patience, and internal harmony
- Refines the connection between Pran, mind, and mantra
— Precautions to Keep in Mind :
- Do not attempt without prior practice of Agarbh Anulom Vilom
- Avoid if suffering from high BP, cardiac issues, or inner instability
- Never force breath retention; increase time gradually
- Practice only under the guidance of a knowledgeable Guru
- Women should avoid during menstruation or pregnancy
- Perform only when mentally calm and physically healthy
— Beginner’s Tips :
- Start with the 12:48:24 ratio, 10 rounds per sitting
- Use a timer or mental matra count for rhythm accuracy
- Keep attention anchored on the correct zone and mantra
- Rest quietly between rounds to absorb inner effects
- If retention is difficult, reduce time without strain and rebuild gradually
— Best Time to Practice :
- Best practiced in Brahma Muhurta (early morning before sunrise)
- Always on an empty stomach in a calm, sacred space
- Evening practice is suitable if done before sunset and with mental clarity
- Maintain a fixed daily time to build inner rhythm and consistency
— Advanced Variations :
- Progress to 16:64:32, then 20:80:40 as breath control deepens
- Apply Bandhas (Jalandhar Bandha and Moola Bandha) during retention
- Visualize elemental colors or Chakras as you chant the Beej Mantras
- Eventually, the practitioner may enter a state of mantra-free inner stillness beyond form
— Wrapping Up :
Sagarbh Anulom Vilom Pranayam is a sacred practice of breath, mantra, and energy. It allows the seeker to move from gross purification to subtle alchemical transformation, harmonizing the elements and refining the astral body. When practiced with devotion and under the shelter of a true Guru, it becomes a path of inner light, revealing silence, depth, and the true essence of Yog.
