10 Minute Anuloma Viloma Pranayama: Alternate Nostril Breathing Breath Work

In just ten minutes, this Anuloma Viloma (Alternate Nostril Breathing) practice will help you calm your mind, restore balance, and reconnect with your breath. As an Ayurvedic Health Coach, I guide clients in using breathwork, lifestyle shifts, and Ayurvedic wisdom to cultivate resilience and well-being. This simple yet powerful practice is a tool for clarity, focus, and inner steadiness—one you can return to daily. We often move through life in a state of imbalance—too much mental chatter, too much stress, too many distractions. The breath is always available to bring us back to center. Anuloma Viloma is a recalibration, a way to reset your energy, and a direct path to presence. What You’ll Gain from This Practice • A calmer nervous system and reduced stress • Improved concentration and decision-making • A clearer, more focused mind • Greater emotional balance and resilience • A simple daily practice to anchor yourself in the present This session is accessible for all levels—whether you’re new to pranayama or looking to refine your breathwork. The key is consistency. Practicing just ten minutes a day can create profound shifts in how you feel, think, and move through life. What Is Anuloma Viloma? Anuloma Viloma is an ancient pranayama (breath control) technique that balances the two main energy channels in the body: • Ida Nadi (left nostril) – Linked to calmness, intuition, and cooling energy • Pingala Nadi (right nostril) – Linked to activity, focus, and warming energy By alternating the breath between these two channels, we harmonize the nervous system, balance mental energy, and cultivate a deep sense of steadiness. How to Practice: Hand Positions (Mudras) Vishnu Mudra (Hand Position for Breathing): • Used to control the breath during alternate nostril breathing. • Fold the index and middle fingers of your right hand down toward your palm. • Use your thumb to close the right nostril and your ring finger to close the left nostril. Chin Mudra (Gesture of Awareness): • Used for grounding and relaxation. • Place your left hand on your knee, palm facing upward, with the tip of your index finger touching the tip of your thumb. • This symbolizes the unity of individual and universal consciousness and helps deepen focus. The Breath Ratio (1:4:2 Count) Anuloma Viloma follows a structured breath pattern to extend the breath and deepen relaxation: 1. Inhale for a count of 4 – Expanding the lungs fully 2. Hold the breath for a count of 16 – Allowing prana (vital energy) to circulate 3. Exhale for a count of 8 – Releasing tension and detoxifying the body This 1:4:2 ratio increases oxygenation, improves lung capacity, and trains the nervous system to remain calm under pressure. If you’re new to breath retention, start with a smaller count (such as 4:8:4) and gradually increase as your capacity improves. What to Expect in This Session • Grounding & Preparation – Setting up your posture and breath awareness • Guided Anuloma Viloma Practice – Breathing in rhythm with a steady count • Stillness & Integration – Allowing the effects of the practice to settle When to Practice Anuloma Viloma • Morning – Start your day with clarity and focus • Before Meditation or Yoga – Deepen your awareness • During Stressful Moments – Regain balance and calm • Evening – Quiet the mind and prepare for deep rest Finding Balance Through Breath In Ayurveda, prana (life force energy) is the foundation of vitality. The way we breathe affects our digestion, mental clarity, and emotional resilience. Shallow, irregular breathing keeps us in a state of stress. Deep, rhythmic breathing restores balance. Anuloma Viloma isn’t just a technique—it’s a pathway to alignment. When the breath is steady, the mind becomes steady. And when the mind is steady, we move through life with greater clarity and ease. Looking for More Personalized Support? As an Ayurvedic Health Coach, I help clients integrate breathwork, Ayurveda, and personalized wellness practices to bring clarity, balance, and vitality into their lives. • Need guidance in creating a routine that works for you? • Want to explore how Ayurveda can support your well-being? • Looking for one-on-one coaching to deepen your practice? Let’s work together. Book a consultation or learn more at InspireJewel.com Thank you for practicing with me today. Keep breathing, keep aligning, and I’ll see you in the next session.