Alternate Nostril Breath Without Retention
anulom vilom
Alternate Nostril Breathing is one of the most well-known pranayama practices in yoga. It balances the mind, calms the nervous system, and restores a sense of harmony in the body.
In Sanskrit, this practice is called Anulom Vilom or Nadi Shodhana, depending on how it is approached. Though they are often used interchangeably, they represent two variations:
Anulom Vilom – the foundational form, focusing on inhaling through one nostril and exhaling through the other, without retention.
Nadi Shodhana – a deeper variation that includes breath retention (kumbhaka) and specific ratios to purify the energy channels (nadis).
This post is dedicated to Anulom Violm… Alternate Nostril Breath with no holds.
anulom vilom
a calming breath to balance the mind and body
Imagine drawing a gentle figure eight with your breath. Flowing in one side, out the other, and back again.
This is the essence of Alternate Nostril Breathing without retention, traditionally known as Anulom Vilom.
It’s a smooth, non-holding breath practice that balances brain hemispheres, soothes the nervous system, and creates a steady rhythm of calm.
Unlike more advanced versions, like Nadi Shodhana (which includes breath retention), this variation offers a softer entry point into breath awareness.
No breath holds… just flow, rhythm, and clarity.
quick overview
who it's for
Ideal for beginners, sensitive nervous systems, or those looking to restore calm and balance. A wonderful breath to use before meditation, winding down at night, or easing into emotional transitions.
when to practice
Use this breath during transitions.
morning to midday
work to rest
stress to calm.
a reset that can be used anytime.
why it matters
Your left and right nostrils are connected to different parts of your brain and nervous system. This breath brings balance, helping you feel grounded and alert without overstimulation.
anulom vilom involves
Inhaling through one nostril
Exhaling through the other
Repeating on the opposite side
All without holding the breath
Using the right hand Vishnu Mudra to cover the nostrils (see image below).
This simple rhythm restores balance, steadies the nervous system, and supports mental clarity.
This version does not include breath retention, making it more accessible for newer practitioners or those with sensitivities.
why alternate nostril breathing is powerful
This practice works by channeling the breath alternately through the right and left nostrils, each of which connects to different aspects of the nervous system and brain:
The right nostril (Pingala Nadi) is linked with solar energy, focus, and activation.
The left nostril (Ida Nadi) is linked with lunar energy, calmness, cooling, and introspection.
By balancing these two flows, Alternate Nostril Breathing harmonizes the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems.
a breath-based reminder of rhythm
This breath begins where we often forget to start… with inwardness.
We inhale first through the left nostril, traditionally associated with the Ida nadi (the cooling, lunar, feminine channel), which represents intuition, calm, and inner reflection.
Then, we cross the threshold, the switch, and exhale through the right nostril, activating Pingala nadi (the warming, solar, masculine energy) of outward focus, action, and clarity.
The cycle continues, with the inhale through the right inviting vitality, and the final exhale back through the left bringing us full circle, into integration, rest, and closure.
This is not just a breathing pattern. It’s a mirror of your day:
Begin with presence and softness
Move through purpose and expression
Return to grounding, release, and quiet insight
Breath becomes a ritual of remembrance:
That we are always in cycle. That exhale follows inhale. That action follows stillness. And that we are made of both.
core benefits
With regular, mindful practice:
Balancing energy between body and mind
Calming anxiety and mental chatter
Improving focus and concentration
Supporting emotional regulation
Preparing the mind for meditation
Enhancing lung function and oxygen exchange
subtle benefits
over time, this breath builds
Greater breath awareness without force
Interoceptive sensitivity (mind-body connection)
A foundation for breath holds and meditative practices
Gentle nervous system training for safety and resilience
you might notice
one side feels more open
As you practice, you may realize that one nostril feels clearer than the other.
This is due to the nasal cycle. Your body’s natural rhythm of alternating nostril dominance every few hours. It’s completely normal and is connected to your autonomic nervous system.
You can read more here: Nasal Cycle Awareness
Rather than trying to force balance, use this breath to gently work with your body’s rhythm.
how to practice
anulom vilom • alternate nostril breath • no holds
1. Sit Comfortably
Find a stable, upright seat. Lengthen through the spine, soften the shoulders.
2. Form Vishnu Mudra • right hand
Fold the index and middle fingers toward the palm
Use the thumb to close the right nostril
Use the ring and pinky fingers to close the left nostril
3. Begin the Breathing Cycle
The pattern flows as •
Inhale (Left) → Exhale (Right) → Inhale (Right) → Exhale (Left)
step-by-step rhythm
• Inhale Left Nostril
– Close the right nostril with the thumb
– Breathe in slowly through the left
• Switch + Exhale Right Nostril
– Release the thumb
– Close the left nostril with ring and pinky
– Breathe out through the right
• Inhale Right Nostril
– Keep the left nostril closed
– Breathe in slowly through the right
• Switch + Exhale Left Nostril
– Release the ring and pinky
– Close the right nostril with the thumb
– Breathe out through the left
repeat the cycle
Continue for 5–10 rounds, breathing smoothly and gently.
Let the rhythm guide your awareness, balancing your inner landscape.
tips •
Keep your breath smooth, not forceful
Let the transitions between nostrils be seamless
Practice on an empty stomach or between meals
Start with 2–3 minutes, building to 5–10 minutes with time
why practice
This breath reconnects you to balance, not by forcing it, but by remembering it. Each round is a moment of return. Inhale, switch, exhale, inhale, switch, exhale, repeat. A loop that brings mind and body into rhythm.
reflection prompts
Which nostril felt more open today?
Did you notice any shifts in attention or emotion?
How do you feel now compared to before the practice?
Let this be your rhythm of return. One breath at a time.
safety notes
Start with Anulom Vilom (no retention) before progressing to Nadi Shodhana with holds.
Avoid long or forceful retentions if you are pregnant, have high blood pressure, or respiratory conditions.
Always practice gently, without strain.
If one nostril feels blocked, try a few minutes of regular breathing before beginning.
closing thoughts
Alternate Nostril Breathing is a reminder that balance is always within reach. With each cycle, you harmonize body and mind, creating space for presence and clarity.
Have you tried Alternate Nostril Breathing? Do you notice shifts in balance, focus, or calm after the practice?
related practices
Looking for the advanced form of this breath? Try: Nadi Shodhana (with Retention)
Curious about nostril flow patterns? Read: Nasal Cycle Awareness
new to breath holds?
start with box breathing •
If you’re brand new to kumbhaka (breath retention), beginning with a simple, symmetrical pattern can help you gain comfort without the added complexity of switching nostrils.
Box Breathing teaches you to:
explore easy holds at the top and bottom of the breath,
develop smooth, even breath pacing,
feel the inner stillness of kumbhaka without hand coordination,
create safety and stability before moving into Nadi Shodhana.
Box Breathing for Calm, Focus, and Resilience
want to understand the purpose of each hold?
To use breath retention with intention rather than habit, it helps to understand the physiology and effects of the practice.
