Anulom Vilom Pranayama or Alternate Nostril Breathing exercise is one of the main practices of Pranayama. In the practice of pranayama, inhalation, retention and exhalation is used. Anulom Vilom pranayama can be practiced with or without holding of breath. Beginners should start the practice without holding of breath. The duration of inhalation and exhalation depends entirely on the capacity of the practitioner. Start with whatever you are comfortable with – say 4 seconds inhalation and 4 seconds exhalation. Later it can be increased up to 20 seconds or even more.

How to Do
Anulom Vilom should be practiced 2-3 hours after a meal when the food is digested or on an empty stomach.