Yoga Day Breathing Techniques: Anulom Antonym Pranayama is a respiratory activity in which one is breathed from the nostril and is released from the other, then the opposite order is repeated. It is highly effective in calming and balanceing both body and mind. Anulom-enlightenment, also known as ‘pulse purification pranayama’, is a very powerful and simple breathing practice of yoga which has many benefits.Also Read: 21 June Yoga Day 2025: 12 steps and 12 benefits to do Surya Namaskar
Learn how to do Anulom-Ailom Pranayama: Anulom Vilom Step by Step
• Sit in Padmasana, Sukhasana or comfortable posture at a quiet place.
• Close the right nostril with the thumb of the right hand.
• Breathe slowly and deeply from the left nostril.
• Close the left nostril with ring finger and remove the thumb and exhale slowly from the right nostril.
• Now breathe in the right nostril.
• Close the right nostril with the thumb and remove the ring finger and exhale from the left nostril.
• This cycle was completed. Similarly, practice for 5-10 minutes. Start with 5 minutes, slowly increase to 15-20 minutes.Also Read: 21 June: International Yoga and Music Day, know its 3 special things
Let’s know 10 major benefits of doing Anulom-Antonym Pranayam … Yoga and Pranayama Benefits 2025
1. reduces stress and anxiety: This is one of our most prominent benefits. Anulom Antonyms activate parasimpethetic nervous system (which controls ‘rest and digestion’ reaction), which reduces stress hormones and calms the mind.
2. Increases the functionality of the lungs: Regular practice increases the capacity of the lungs, ie the capacity of the lung, causing more oxygen in and carbon dioxide comes out. It strengthens the respiratory system.
3. Relief in respiratory problems: It is very beneficial for people suffering from respiratory problems like asthma, bronchitis, sinuses and allergies. It cleanses the breathing passage and reduces inflammation.
4. Balances both hemispheres of the brain: This pranayama is believed to have a balance between the left and right hemispheres of the brain which are associated with logic and creativity, increasing concentration and decision -making ability.
5. calms and concentrates the mind: Since it focuses on breathing, it helps to concentrate the wandering mind. It is an excellent preparation for meditation.
6. Controls blood pressure: Regular practice can be helpful in reducing and controlling high blood pressure, as it calms the nervous system.Also Read: International Yoga Day: Every woman should start these 5 yoga exercises by the age of 30
7. Improvement in digestion: This pranayama also improves digestion due to better flow of oxygen in the body and balance of nervous system.
8. detoxifies the body: Deep and controlled breathing helps to exclude toxins from the body more efficiently, which makes the body internal.
9. Improvement in sleep quality: Reduction in calm mind and stress improves sleep quality. For those who are suffering from insomnia, this pranayama can be very beneficial.
10. Strengthens the immune system: Better oxygen flow, stress reduction and body internal balance helps to strengthen the immune system i.e. the immune system, causing the body to fight diseases better.
Anulom-Vilom Pranayama is a simple and powerful practice that everyone can easily do and get all these amazing benefits by practicing it on 21 June Yoga Day 2025.
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