Anuloma Viloma For Health And Well-being

What are the benefits of Anuloma viloma (?????? ????? ?? ???? ??? ???)

As you gain more awareness and control over your breathing, you may find that it has an immediate calming effect.

Practicing anuloma viloma breathing first thing in the morning may help start your day from a better place. It can also serve as a relaxation method in the evening to promote better sleep.

There are many potential benefits. Some claims are backed by research, but some specific claims haven’t been fully studied.

There is evidence that alternate nostril breathing can benefit your brain, as well as your respiratory and cardiovascular systems. It is also shown to reduce stress.

These are changes that can impact every aspect of your health and well-being.

Respiratory system (????? ???????)

Yoga breathing practices may improve lung function and endurance, according to one small study.

This research involved competitive swimmers who used alternate nasal breathing plus two other breathing practices. Participants did breathing exercises for 30 minutes, 5 days a week for a month.

A 2019 review article found that yogic breathing is an effective way to enhance lung function.

Other research Trusted Source shows that anuloma viloma breathing for 30 minutes a day can improve sinus inflammation (rhinosinusitis). This condition interferes with your ability to drain mucus from your nose and sinuses.

Brain (?????)

In a randomized controlled trial trusted Source, 96 medical students were divided into two groups. One group performed bhastrika and anuloma viloma pranayama for 6 weeks. The other performed Surya Namaskar, a set of yoga sun salutations.

Both groups showed improved general well-being. But only the pranayama group showed significant improvement in cognition and anxiety.

A 2018 review suggests that various types of yogic breathing can benefit neurocognitive, psychophysiological, biochemical, and metabolic functions in healthy people.

Cardiovascular system (???? ???????)

Studies in 2011 and 2013 found that alternate nostril breathing had a positive impact on cardiovascular function, lowering blood pressure and heart rate.

Skin (?????)

There are many claims that anuloma viloma breathing is good for the skin. Skin is the largest organ of the body, and it can be affected by stress, as well as respiratory and cardiovascular health.

Though there’s a lack of research on this specific claim, it’s possible that your skin will reap some reward from breathing exercises.

Eyes (?????)

You might have heard that anuloma viloma breathing can improve eyesight, but there’s little in the way of research. It is known, however, that eye health depends on a good supply of oxygen.

Alternate nostril breathing can improve respiratory and cardiovascular health, so it may provide some benefit for your eyes.

Pregnancy (??????????)

Due to hormonal changes, mood disorders and stress are quite common during pregnancy. This also increases the risk of maternal depression, which may continue postpartum. To avoid depression during such a stage, it is recommended to practice simple techniques like anuloma viloma for 5 minutes daily, which offers relief. This will help in reducing anxiety and maternal depression. This technique is considered to be safe but should be practiced under the able instructor.

Anuloma Viloma Risk factors (?????? ????? ?? ????? ????)

Anuloma viloma breathing should be safe for most healthy people, with no known risks. A 2019 review of 68 studies found that yogic breathing is safe when guided by a trained teacher.

It’s a good idea to start with just a minute or two and slowly increase as your confidence grows. Stop if you feel lightheaded or have trouble breathing.

Before starting anuloma viloma breathing, talk to a doctor if you have a chronic respiratory or cardiovascular condition.

How to practice anuloma viloma (?????? ????? ?? ?????? ???? ????)

Anuloma viloma should be done on an empty stomach, preferably 4 hours after you’ve eaten. You should also find a cool, comfortable environment.

• Choose a meditation sitting pose. Keep your spine and neck straight and close your eyes.
• Clear your mind of everything outside of this moment.
• Start with your outer wrists resting on your knees.
• Using your right hand, fold your middle and index fingers toward your palm.
• Place your thumb on your right nostril and your ring finger on the left nostril.
• Close your right nostril with your thumb and inhale through your left nostril, slowly and deeply, until your lungs are full. Focus on your breathing.
• Next, release your thumb and close your left nostril with your ring finger.
• Exhale slowly through the right nostril.
• Now do it in reverse, this time inhaling through the right nostril and exhaling through the left.

Throughout the process, be conscious of your breathing and how it affects both body and mind.

Try this for a minute or so to start. The first time you try, it may feel a little strange, so only do it as long as you’re comfortable.

Don’t force yourself beyond your comfort zone — you can always try again another time. It’s important to feel in control and relaxed. Increase your time at your own pace.

It might help to work with a trained yoga teacher who can instruct you on proper technique.