Anuloma viloma — also called alternate nostril breathing or anulom vilom — is a pranayama practice where you inhale through one nostril and exhale through the other, alternating sides in a slow, steady rhythm. It's one of the first breathing techniques taught in yoga because it's gentle, needs no equipment, and asks for just a few quiet minutes.
The pattern feels fiddly for about two days, then becomes second nature. Here's exactly how to do it.
Before you start
- Sit comfortably. Cross-legged on the floor, or upright on a chair with both feet down — any position where your spine is tall but relaxed. Lying down isn't ideal; you want the chest free.
- Pick a calm moment. Early morning is traditional, but any time works. Avoid practicing right after a heavy meal.
- Check your nose. The practice needs reasonably clear nostrils. Slightly stuffy is fine; blocked is not — wait or practice later.
- Soften everything. Jaw loose, shoulders down, eyes closed or half-closed. The breath should stay silent and unforced throughout.
The hand position (Vishnu mudra)
Raise your right hand and fold the index and middle fingers gently toward the palm. That leaves three working fingers:
- Thumb — closes the right nostril
- Ring finger (with the little finger alongside) — closes the left nostril
Rest the hand lightly. You're closing each nostril with a feather's pressure — no pinching, no pushing the nose sideways. Left-handed practitioners can mirror the whole arrangement; the tradition uses the right hand, but comfort wins.
The steps: one full cycle
- Close the right nostril with your thumb.
- Inhale slowly through the left nostril — smooth and silent, about 4 seconds to start.
- Switch: close the left nostril with your ring finger and release the thumb.
- Exhale slowly through the right nostril — as long as the inhale, or a little longer.
- Inhale through the right nostril (fingers stay as they are).
- Switch again: thumb closes the right nostril, ring finger releases.
- Exhale through the left nostril. That completes one cycle.
Notice the elegant symmetry: you always exhale through the nostril you're about to inhale from next, and every session begins with a left-nostril inhale and ends with a left-nostril exhale.
| Step | Nostril | Action | Beginner timing |
|---|---|---|---|
| 1 | Left | Inhale | ~4 seconds |
| 2 | Right | Exhale | ~4–6 seconds |
| 3 | Right | Inhale | ~4 seconds |
| 4 | Left | Exhale | ~4–6 seconds |
The trickiest part for beginners is remembering which nostril is next while staying relaxed. BreathBreak (free, Android) calls each step aloud — "place your right thumb on your right nostril… inhale through the left" — with visuals and counts, so you can close your eyes and just breathe.
Five beginner mistakes to avoid
- Forcing the breath. If you can hear yourself breathing, slow down and soften. The breath should feel like it's pouring, not being pushed.
- Gripping the nose. Featherlight pressure is enough to close a nostril. A clenched hand creeps into the shoulders and neck.
- Rushing the exhale. The calm lives in the exhale. Let it be at least as long as the inhale — longer is even better once it's easy. Our ratio guide covers the progression.
- Losing the order. Exhale, then inhale on the same side, then switch. If you get lost mid-session, simply exhale through whichever nostril is open and restart from a left-nostril inhale.
- Marathon first sessions. Three to five easy cycles beat twenty strained ones. Build up over weeks — here's a realistic daily dose.
When (and where) to practice
Anywhere you can sit quietly for a few minutes: after waking, before a meeting, in a parked car, or as a wind-down before sleep. Many people anchor it to an existing habit — after brushing teeth, before opening the laptop — which is exactly what BreathBreak's daily streak is designed to reinforce.
Set a 2-minute session in BreathBreak, keep the default gentle pace, and practice once a day for seven days. The streak counter does the remembering; you do the breathing. No ads, no account, works offline.
Quick answers
Which nostril do you start with?
Traditionally you begin by inhaling through the left nostril, with the right closed by the thumb. Every full cycle also ends with a left-nostril exhale, so sessions start and end on the left side.
How many cycles should a beginner do?
Start with 3–5 relaxed cycles — about one to three minutes — once or twice a day, and add gradually. Ease and consistency matter far more than session length.
Can I do it if my nose is blocked?
Best to wait until your nose is reasonably clear — forcing breath through congestion makes the practice strained instead of calming. Slightly stuffy is usually workable after a few gentle regular breaths.
Anuloma viloma is a gentle wellness practice, but this guide is not medical advice. If you're pregnant, have a respiratory or cardiovascular condition, or feel dizzy or short of breath while practicing, stop and consult a healthcare professional.
