In today’s fast-paced corporate world, juggling deadlines, maintaining a work-life balance, and prioritising health can feel like an uphill battle. The constant pressure, long working hours, and overwhelming stress often take a toll on both physical and mental well-being, leading to anxiety, exhaustion, and even burnout. In the rush to keep up with professional and personal responsibilities, mental health often takes a backseat, until the body and mind reach their breaking point. To prevent this, it’s essential to nurture our mental well-being and find effective ways to manage stress. One such powerful practice is Anulom Vilom Pranayam.
Anulom Vilom Pranayam, also known as alternate nostril breathing, is a traditional yogic breathing technique that has been lauded for its potential to alleviate anxiety and promote mental calmness. This practice involves inhaling through one nostril while keeping the other closed, then exhaling through the opposite nostril, following a rhythmic pattern.
Mechanism Behind Anulom Vilom's Calming Effects
The deliberate and rhythmic breathing in Anulom Vilom is believed to balance the autonomic nervous system, which regulates involuntary bodily functions. By harmonising the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems, this practice can reduce physiological markers of stress, leading to a calmer mental state.
Anulom Vilom's Benefits for Mental Health
Several studies have explored the impact of Anulom Vilom on anxiety and overall well-being:
Improvement in Anxiety and General Well-being
A study published in the Journal of the Indian Medical Association investigated the effects of Anulom Vilom and Bhastrika Pranayama on medical students over six weeks. The findings revealed a significant reduction in anxiety levels and an enhancement in general well-being among participants. The study concluded that slow breathing techniques like Anulom Vilom increase parasympathetic activity, which is associated with relaxation and reduced stress.
Reduction in Test Anxiety
Research featured in the International Journal of Yoga examined the effects of pranayama on test anxiety among students. The results indicated that participants who practiced pranayama, including techniques like Anulom Vilom, experienced a significant decrease in anxiety levels and improved test performance. This suggests that such breathing exercises can be beneficial for students facing academic stress.
Enhanced Autonomic Function and Stress Reduction
A randomised controlled trial assessed the impact of an eight-week intervention combining Anulom Vilom Pranayama with heartfulness meditation on healthcare workers during the COVID-19 pandemic. The study found significant improvements in autonomic functions, reductions in psychological stress, and decreased levels of inflammatory biomarkers among participants. These findings highlight the potential of Anulom Vilom in managing stress and promoting mental health.
Incorporating Anulom Vilom into Daily Routine
To harness the anxiety-reducing benefits of Anulom Vilom, consider the following steps:
- Find a Comfortable Position: Sit in a relaxed, upright posture with your spine straight.
- Hand Placement: Use your right thumb to close your right nostril.
- Inhale: Breathe in slowly and deeply through your left nostril.
- Switch and Exhale: Close your left nostril with your right ring finger, release your right nostril, and exhale slowly through it.
- Repeat: Inhale through the right nostril, then switch to exhale through the left.
Start with a few minutes daily, gradually increasing the duration as you become more comfortable with the practice.
Conclusion
Anulom Vilom Pranayama offers a natural and accessible method to mitigate anxiety and foster mental tranquility. Supported by scientific research, this ancient practice can be a valuable addition to one's daily routine, promoting overall mental health and well-being.