Pranayama, an ancient yogic practice of controlled breathing, has been revered for its numerous health benefits, including improving heart function. Among the various pranayama techniques, Anulom Vilom, also known as Nadi Shodhana or Alternate Nostril Breathing, has gained widespread recognition for its positive impact on the cardiovascular system.
To understand anulom vilom and how it helps heart health, OnlyMyHealth interacted with Himalayan Siddhaa Akshar, Author, Columnist, Founder of Akshar Yoga Kendraa, Yoga and Spiritual Leader, Bengaluru.
What is Anulom Vilom?
Explaining, Akshar said, “Anulom Vilom involves the alternate inhalation and exhalation through the nostrils, using specific hand gestures to regulate the airflow.” This practice is believed to balance the flow of energy (prana) through the ida and pingala nadis, the two main energy channels in the body, leading to a state of equilibrium and harmony, he added.
According to the International Journal of Science and Healthcare Research, practising anulom vilom for four weeks can reduce the cardiovascular parameters in hypertensive patients.
Also read: Yoga For Health: How These Simple Yoga Poses Can Bring Down Your Blood Pressure
Relaxing Technique
According to Akshar, the connection between Anulom Vilom and better heart function lies in its ability to induce a state of relaxation and reduce stress levels. Chronic stress is a significant risk factor for cardiovascular diseases, as it can contribute to high blood pressure, increased heart rate, and inflammation in the body. Akshar said, “By practising Anulom Vilom, individuals can activate the parasympathetic nervous system, which is responsible for the body's "rest and digest" response.”
When the parasympathetic nervous system is activated, it triggers a cascade of physiological changes that directly benefit the heart. The heart rate slows down, blood pressure decreases, and the body enters a state of tranquillity. This reduction in physical strain on the cardiovascular system can have a profound impact on overall heart health.
Enhances oxygen level
Furthermore, talking about the benefits of anulom vilom, Akshar said, “Anulom Vilom has been shown to improve respiratory function and increase oxygen uptake. By enhancing the efficiency of the respiratory system, this pranayama technique ensures that the body's cells, including those in the heart muscle, receive an adequate supply of oxygen.” Proper oxygenation is crucial for the heart to function optimally and prevent conditions like angina or heart attacks.
Also read: What Is Bhramari Pranayam? Expert Shares Its Health Benefits
Cardiovascular Health
In addition to its direct effects on the cardiovascular system, Anulom Vilom can also indirectly contribute to better heart health by promoting weight management and reducing the risk of obesity. Akshar suggested, “Regular practice of this pranayama technique has been associated with increased mindfulness and improved self-control, which can help individuals make healthier lifestyle choices, including maintaining a balanced diet and engaging in regular physical activity.”
Word of Advice
Advising, Akshar said, “It is important to note that while Anulom Vilom is generally considered safe for most individuals, it is advisable to seek guidance from a qualified yoga instructor, especially for those with pre-existing medical conditions or cardiovascular issues. Proper technique and appropriate modifications may be necessary to ensure the practice is safe and effective.”
Conclusion
Anulom Vilom, a powerful pranayama exercise, offers a holistic approach to improving heart function. By reducing stress, promoting relaxation, enhancing respiratory function, and potentially contributing to weight management, this ancient yogic practice can be an invaluable addition to a comprehensive heart-healthy lifestyle.