Anulom Vilom Pranayama (or alternate nostril breathing) is a truly effective breathing exercise. This pranayama even finds a mention in the yogic texts such as Gheranda Samhita, Hatha Yoga Pradipika, Puranas, Tirumantiram, Siva Samhita, and the Upanishads.
The complete process of pranayama involves inhalation (Puraka), retention (Kumbhaka) and exhalation (Rechaka). Also known as Nadi Shodhan Pranayama, the Anulom Vilom pranayama can be practiced with or without Kumbhaka (holding of breath).
You can begin by practicing 5 rounds and then increase it to 20 rounds in a sitting. Also, the inhalation span can start from 2 seconds and go upto or beyond 20 seconds. Beginners can do one sitting in the morning and one in the evening. For beginners, it is recommended to start the practice without Kumbhaka.
And for advanced practitioners, four sittings are recommended in the yogic texts- one in morning, one in noon, one in evening and one at night. After attaining a certain level of proficiency, one can practice it with Kumbhaka or retention of breath.
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