Benefits of Anulom Bilom

After consciously establishing control over breathing, one can keep oneself stable and calm. This pranayama in the morning is a good way to start the day. It even gives the person comfort and good sleep.

Some of the benefits of Anulom Bilom have been proven in studies. Again, research is underway on some of the benefits. Evidence has been found that pranayama benefits the brain. In addition, breathing and heart are improved. As a result, fatigue has been reduced.

Effects on the respiratory system

According to a study, this breathing practice in yoga increases the efficiency of the lungs.

The survey was conducted on swimmers. They practiced two more breeds, including Anulom Bilom. The contestants used to do 30 minutes of breathing exercises 5 days a week for a month.

According to a review article in 2019, the described breathing helps to increase the efficiency of the lungs.

Another study found that 30 minutes a day can help reduce sinus inflammation.

Effects on the brain

In this case, a survey was conducted by dividing 97 medical students into two groups. A group of Bhastrika and Anulom Bilom pranayamas for 6 weeks. Another group performs Surya Namaskar and Surya Namaskar with more than one seat.

Although there was an improvement in the general health of the members of the two groups, there was a significant improvement in the consciousness and arousal of the members of the group who breathed their last.

A 2016 review of breathing exercises found multiple benefits in neurocognitive, psychophysiological, biochemical and metabolic functions.

Effects on the cardiovascular system

A 2011 and 2013 study found that Anulom Bilom also had a positive effect on blood pressure, cardiovascular function, and heart rate.

Effects on skin

According to multiple claims, Anulom Bilom is beneficial for the skin. Depression can affect breathing and heart as well as skin. However, despite the lack of studies that can prove this claim, the skin can also get some benefits as a result of this pranayama.

Effects on eyes

Anulom bilom enhances vision. However, very few studies have been done on this subject. Although advanced vision depends on the proper supply of oxygen, it is well known.

This pranayama maintains the health of breathing and heart. Therefore, it may benefit the eyes at least a little.

Does Anulom Bilom have any side effects or risks?

In most healthy people, there are no known side effects or risks of anuloma biloma. It is known from the review of 6 surveys of 2019 that it is safe to do this pranayama under the supervision of trained teachers.

Anulom bilom should be started from the first 1 or 2 minutes. Then gradually increase its time. However, if you have difficulty breathing after doing this, do not do it. If you have chronic respiratory or cardiovascular conditions, consult a physician before having an aneurysm.

How to do Anulom Bilom

This pranayama should be done on an empty stomach. This can be done again 4 hours after eating. Choose a quiet environment for this.

1. Sit in the meditation posture. Keep the spine and neck straight. Now slowly close your eyes.

2. Separate yourself from all the events of the outer world.

3. Place the wrists of both hands on the knees.

4. Wrap the index finger and middle finger of the right hand.

4. Close the nostrils with the thumb and take a deep breath slowly through the left nostril. Keep an eye on your breathing.

5. Gently remove the thumb from the top of the right nose and close the left nose with the ring finger of the right hand. Then slowly exhale through the nostrils.

. Take a deep breath through the nostrils in this manner. At this time the hole in the left nostril should be closed with the ring finger. Then exhale slowly through the left nostril.

Be aware of your breathing during this whole process and try to understand how it is affecting your body. Do not do this pranayama outside your comfort zone.