Anuloma Pranayama
Introduction
Anuloma Pranayama is a calming, balancing, and purifying breathing technique in yoga. Unlike the energizing Brahmana Pranayama, it belongs to the Langhana (reducing/relaxing) group. The practice involves controlled breathing through both nostrils in a regulated sequence, promoting mental clarity, balance of prana, and emotional stability.
Definition
Anuloma Pranayama is a yogic breathing method in which inhalation and exhalation occur with or against the natural order of breath, usually emphasizing slower, deeper exhalation for relaxation and balance.
Meaning
Anuloma = “with the grain / natural order / aligned.”
Pranayama = “control or expansion of life force.”
Thus, Anuloma Pranayama means “breath aligned with the natural flow of life-force.”
Etymology
Anu → “with”
Loma → “hair” or “direction.”
Symbolically: breathing in harmony with the body’s natural rhythm.
Philosophy
Yogic texts describe Anuloma as a harmonizing pranayama, balancing Ida (lunar, calming) and Pingala (solar, activating). It helps regulate rajasic (active) and tamasic (inert) tendencies, cultivating sattva (clarity, purity).
Concept
Belongs to Langhana Pranayamas (relaxing, cooling).
Focuses on long, slow exhalation → activates parasympathetic nervous system.
Brings the mind into equanimity → preparation for meditation.
Preparatory Practices
Sukshma Vyayama (gentle loosening).
Basic diaphragmatic breathing.
Nadi Shuddhi (alternate nostril cleansing breath).
Asanas: Vajrasana, Sukhasana, Padmasana.
How to Perform (Step-by-Step)
Sit comfortably with spine erect.
Inhale deeply through both nostrils.
Exhale slowly and fully, slightly longer than inhalation.
Optionally, practice with nasal alternation or gentle sound (like ujjayi).
Continue for 10–20 rounds, maintaining relaxation.
Common Mistakes & How to Improve
Forcing breath → strain, headache.
Rapid exhalation → loss of calming effect.
Slouching posture → shallow breathing.
Correct by keeping spine erect, slow exhalation, smooth rhythm.
Benefits
Relaxes nervous system.
Reduces stress, anxiety, insomnia.
Improves concentration and focus.
Balances left and right hemispheres of brain.
Prepares for meditation.
Precautions
Do not practice after heavy meals.
Avoid excessive breath-holding.
Beginners should start slowly (few rounds).
Contraindications
Severe depression (without guidance).
Hypotension (very low BP).
Severe asthma during acute attack.
Duration, Timing & Stages
Duration: 5–15 minutes.
Timing: Evening or before sleep (calming effect).
Stages:
Basic deep breathing.
Lengthened exhalation.
With slight sound (ujjayi).
With mantra or bandhas (advanced).
Practical Technique
Basic: Inhale → exhale twice the time (ratio 1:2).
Intermediate: Inhale 4 sec → exhale 8 sec (1:2 ratio).
Advanced: Add kumbhaka (breath retention) for deeper stillness.
Variations & Advanced Levels
Anuloma Viloma (alternate nostril).
Anuloma with Ujjayi sound.
Anuloma with mantra (e.g., So-Ham).
With bandhas (Jalandhara, Moola).
Stages of Progress & Signs of Advancement
Longer exhalations without strain.
Slower heart rate, calm mind.
Improved sleep and digestion.
Ability to sit still for meditation.
Application in Daily Life
Evening relaxation.
Before exams, public speaking, or stressful tasks.
For insomnia (before bed).
During anxiety or emotional imbalance.
Integration with Other Yogic Practices
Before meditation (Dhyana).
After asana practice for cool-down.
Can be combined with mantra japa.
Yogic Anatomy & Physiology
Balances Ida and Pingala Nadis.
Activates Parasympathetic nervous system.
Stimulates Ajna Chakra (third eye) for concentration.
Anatomy & Physiology
Deep exhalation → stimulates vagus nerve → relaxation.
Improves lung capacity.
Lowers heart rate & blood pressure.
Kinesiology & Biomechanism
Inhalation: diaphragm contracts, ribs expand.
Exhalation: controlled abdominal & intercostal release.
Slow exhalation → engages parasympathetic tone.
Physiological & Psychological Effects
↓ Cortisol (stress hormone).
↓ Anxiety, ↑ relaxation.
Improves emotional regulation.
Enhances alpha brain waves → meditation readiness.
Modern Relevance & Scientific Research
Used in mindfulness therapy & CBT.
Shown to reduce blood pressure & heart rate.
Helpful in anxiety disorders, insomnia, PTSD.
Improves focus & academic performance in students.
Summary
Anuloma Pranayama is a gentle, calming, and balancing practice. It aligns breath with natural rhythms, reduces stress, and prepares for meditation. Safe, accessible, and scientifically supported, it bridges ancient yoga wisdom with modern stress management.
FAQ
Q1. Is Anuloma same as Anuloma Viloma?
No. Anuloma = aligned breathing; Anuloma Viloma = alternate nostril breathing.
Q2. Can it cure anxiety?
It reduces symptoms, but should be part of a holistic approach.
Q3. When should I practice?
Evening or before stressful situations.
Q4. Can beginners do it?
Yes, start with simple deep exhalation practice.
References
Hatha Yoga Pradipika, Ch. 2
Gheranda Samhita
Swami Satyananda Saraswati – Asana Pranayama Mudra Bandha
International Journal of Yoga Research (studies on breath & stress reduction).