One of our yoga teachers at Himalayan Yoga Association in Rishikesh. He shares the differences between these 2 similar pranayama – yogic breathing methods in this short video.
Namaste to everyone. Today we will try to understand two important practices. One is alternate nostril breathing, another is Nadi Sodhan Pranayama. So let’s see what is Anulom Vilom. So Anulom Vilom inhaling with one nostril, exhaling with another nostril. There is another practice which is Nadi Sodhan Pranayama, energy channel purification practice, which help us to purify our more than 72,000 Nadis. So for that what we do, we do in a similar way as like Anulom Vilom but we apply the retention, kumbhak. And how much retention you can apply? There are the different levels according to your practice level. You can apply antar kumbhak means inner retention after every inhale. Also you can apply bahiya kumbhak, outer retention after every exhale. let’s say for example like you inhale with left as deep as possible for you as long as possible for you then you hold the breath inside when you want to exhale then exhale with the right then you hold the breath inside then you will exhale with left and then hold the breath outside so this is one round of the nadi sodhan and you can choose different different levels of the retention according to your practice so I hope this video will help you to retention according to your practice so I hope this video will help you to to differentiate between anulom vilom and nadi sodhan pranayam.
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Pranayama is the ancient yoga method of breathing that has several forms that help to increase physical energy and mental clarity. Among these breathing exercises, Anulom Vilom and Nadi Shodhan are the two most effective breathing exercises that are normally confused with one another due to their similarity. Even though both of them are connected with the practice of alternate nostril breathing, being familiar with the peculiarities of each of the exercises may help a practitioner to choose the right method depending on his or her needs and experience level.
The breathing techniques are thousands of years old and had been used in the Himalayan tradition as vital techniques of self-transformation, master to student. Both the practices are meant to balance the ida and pingala nadis which govern our mental and physical states, the right and left channels of energy respectively. Once they are involved well, they will harmonize the systems of subtle energy in the body to ensure the practitioners are prepared to do more and discover their spirituality.
Understanding Anulom Vilom
Anulom Vilom or alternate nostril breathing is a pranayama technique based on an easy entry-level technique available to all practitioners. The technique has a simple, but efficient scheme: to breathe in using one nostril and to breathe out the other one, forming a rhythmic alternation, which balances channels in the body.
This method starts with closing the right nostril and breathing in through the left. Once the inhalation has been done, the practitioner then changes nostrils and closes the left nostril and exhales over the right. This rhythmic movement persists all through the practice forming a continuous flow of breath that keeps the nervous system quieted down and facilitates mental balance.
The simplicity of Anulom Vilom is what makes it quite appropriate to beginners. No pause of breath or complicated proportions to be taken–just the soft breathing in and out by opposing nostrils. This ease enables the practitioners to practice smooth and controlled breathing that is not difficult with the added difficulty of withholding breath.
The advantages of frequent practice of Anulom Vilom are enormous. It alleviates stress and anxiety, improves breathing, increases focus and gives a person the feeling of inner harmony. It is a great way to get ready to meditate or to relax before going to sleep, which is why it is a wonderful activity of many practitioners.
Exploring Nadi Shodhan Pranayama
Nadi Shodhan meaning purification of the energy channels is an advanced form of alternate nostril breathing. The yogic philosophy states that the human body has over 72,000 nadis or energy channels where the prana (life force) flows. Nadi Shodhan is directly aimed at these channels, attempting to clear them and increase free circulation of energy in the body.
Although the fundamental structure of this is similar to Anulom Vilom, inhaling through one nostril, exhaling through the other, it includes breath retention, called kumbhaka. This incorporation makes it a deeper and stronger practice.
Two kinds of retention Nadi Shodhan uses:
Antar kumbhaka (Internal retention) happens following inhalation. The practitioner breathes in using one nostril, retains the breath in him/herself for a certain period and then breathes out using the other nostril.
Bahya Kumbhaka (external retention) occurs following inspiration. Once the breath has been released through one nostril, the practitioner would leave the lungs empty and the practitioner would then do the next inhalation.
The complete Nadi Shodhan can be such as the following: Breath in left nostril, hold the breath, breath in right nostril, hold the breath, breath in left nostril, hold the breath, breath in right nostril, hold the breath, breath in left nostril, hold the breath. This is a whole cycle of self-involvement of the respiratory system and energy pathways.
Choosing the Right Practice
Anulom Vilom and Nadi Shodhan are based on what you want, and the level of your practice mainly. Anulom Vilom is recommended to beginners, creating breath awareness and control but not retention. This forms a strong foundation on more advanced practises.
Nadi Shodhan is appropriate with advanced practitioners that have already mastered the techniques of pranayama and are comfortable practising breath retention. The retention time should be increased slowly keeping in mind the ability of your body and you should not coerce the breath.
Both the exercises are of enormous values provided that they are done regularly and in the right way. The soft movement of Anulom Vilom or the deep cleansing of Nadi Shodhan, these time-honored ways give an enormous benefit in state of physical health, mental readiness and religious development. Of course, training as any pranayama, it is a good idea to learn teachings of a professional yoga teacher to be sure that the process is right, and the transformative energy of the ancient methods of breathing could be filled to full.
