Anulom Vilom for Skin and Hair: Benefits, Steps & How to Do It Correctly

Anulom Vilom is a classical yogic breathing exercise in which you inhale through one nostril and exhale through the other in a steady, alternating pattern. The name roughly translates to "in the natural order and the reverse order." Unlike some other pranayama techniques that involve strong breath retention, the beginner-friendly version of Anulom Vilom keeps the breath continuous and smooth, with little or no holding of the breath.

The practice is believed to help balance the two sides of the nervous system and encourage a more even flow of energy. Because it is gentle and rhythmic, it is often recommended as an entry point into pranayama for people new to yoga. Practised regularly as part of a wider wellness routine that includes balanced nutrition, adequate sleep and mindful movement, Anulom Vilom can become a simple daily tool for cultivating calm and awareness.

Direct scientific evidence linking Anulom Vilom specifically to skin and hair outcomes remains limited. However, the practice is valued for several wellness-related effects that may indirectly support a healthier appearance over time:

• Supports stress management

Chronic stress can affect the skin's condition and contribute to hair concerns. The slow, rhythmic breathing of Anulom Vilom helps activate the body's relaxation response, which many practitioners find useful for managing everyday tension.

• Encourages better circulation

Improved breathing efficiency and a calmer nervous system may support healthy blood flow. Better circulation helps deliver oxygen and nutrients throughout the body, which is beneficial for overall tissue health.

• Promotes relaxation and mental clarity

A calmer mind often translates into better sleep and more consistent self-care habits, both of which play a role in how skin and hair look and feel.

• Supports balanced breathing patterns

Regular nasal breathing practice can improve oxygen exchange and encourage more efficient respiration, contributing to a sense of vitality.

• Fits easily into a holistic routine

When combined with good nutrition, hydration, gentle exercise and adequate rest, breathing practices like Anulom Vilom form part of a lifestyle that supports long-term wellbeing.

These potential benefits work best when the practice is approached as one element of a balanced lifestyle rather than a standalone solution.

Master this simple, restorative alternate-nostril breathing technique to balance your mind, reduce stress, and improve overall focus in just a few minutes a day.

Choose a quiet, clean area. Sit in a comfortable position such as Sukhasana (easy cross-legged pose) or on a chair with your feet flat on the floor. Keep your spine upright, shoulders relaxed and eyes gently closed. Rest your left hand on your left knee, palm facing upward.

With your right hand, fold the index and middle fingers toward the palm. Keep the thumb, ring finger and little finger extended. This hand position allows you to gently close each nostril as needed.

Close the right nostril gently with your right thumb. Inhale slowly and smoothly through the left nostril for a comfortable count of four. There should be no strain or sound of rushing air.

At the top of the inhalation, close the left nostril with your ring finger, release the thumb, and exhale slowly through the right nostril for the same count.

Inhale through the right nostril, then close it with the thumb and exhale through the left. This completes one full round. Continue alternating in this way, keeping the breath even, quiet and relaxed.

After several rounds, release the hand mudra, rest both hands on your knees and take a few natural breaths. Sit quietly for a moment and notice how you feel before opening your eyes.

• Find Your Posture: Sit upright comfortably with a straight spine and relaxed shoulders.

• Adopt the Mudra: Form Vishnu Mudra using your right hand.

• Inhale Left: Gently close your right nostril with your right thumb and inhale deeply through the left nostril.

• Exhale Right: Close your left nostril with your ring finger, release your right nostril, and exhale smoothly.

• Inhale Right: Keeping the left nostril closed, inhale through the right nostril.

• Exhale Left: Close your right nostril, open the left nostril, and exhale completely—completing one full cycle.

• Repeat the Pattern: Continue this alternating sequence for your desired number of rounds.

• Maintain Gentle Breath: Ensure your breathing remains slow, smooth, silent, and entirely unforced throughout.

• Rest and Observe: Release your hands and rest quietly for a few moments after completing your final round.

• Early morning on an empty stomach is traditionally preferred, as the mind and body are relatively calm.
• Evening practice can help release the day's tension and support a more restful night.
• Avoid practising immediately after a heavy meal; wait at least three to four hours.
• A quiet environment free from distractions supports better focus.
• Consistency matters more than long sessions — short, regular practice is more beneficial than occasional lengthy ones.

• Beginners can start with 5 minutes (roughly 5–10 rounds).
• Most people find 10–15 minutes comfortable once the technique feels natural.
• Advanced practitioners may extend the duration gradually, always listening to the body.
• Quality of breath is more important than quantity of rounds.
• Stop if you feel light-headed, breathless or uncomfortable.

• Breathing too forcefully or creating noise in the nostrils.
• Holding the breath when you are still a beginner.
• Slouching or tensing the shoulders and neck.
• Practising immediately after eating.
• Forcing equal counts if it causes strain — comfort comes first.
• Closing the nostrils too tightly, which creates unnecessary pressure.
• Expecting immediate or dramatic results instead of approaching it as a long-term habit.

• People with severe nasal congestion or a blocked nose may need to clear the passages first or modify the practice.
• Those with recent surgery, serious respiratory conditions or uncontrolled high blood pressure should seek medical advice before starting.
• Anyone who experiences dizziness, shortness of breath or discomfort should stop and consult a qualified yoga teacher or healthcare professional.
• Pregnant women may continue gentle versions under guidance but should avoid strong breath retention.
• Absolute beginners are encouraged to learn under the supervision of an experienced teacher if possible.

• Maintain a comfortable, upright posture throughout.
• Keep the breath slow, even and silent.
• Focus on the sensation of air moving through the nostrils rather than counting rigidly.
• Practise at the same time each day to build consistency.
• Start with shorter sessions and increase gradually.
• Pair the practice with a few minutes of quiet sitting or simple meditation for deeper calm.
• Stay hydrated and support your practice with balanced nutrition and adequate sleep.

Alongside mindful practices such as Anulom Vilom, many people choose to support their daily nutrition with nutrient-dense options. Oziva Superfood Greens & Herbs is a plant-based powder that combines alkalising greens, whole-food multivitamins and traditional herbs. It is formulated to help support everyday detoxification, digestion and overall nutritional intake as part of a balanced diet and healthy lifestyle. It can be mixed with water and enjoyed as a simple addition to your routine. As with any supplement, it is best used to complement — rather than replace — whole foods and professional advice where needed.

Anulom Vilom offers a straightforward way to bring greater awareness and calm into everyday life. By focusing on balanced breathing, it supports relaxation, stress management and a more even energy flow. When practised regularly with correct technique and combined with good lifestyle habits, it can become a valuable part of a holistic approach to wellbeing that includes healthier-looking skin and hair over time.