SATTVA

Anulom Vilom

Alternate nostril breathing, the SATTVA foundation practice

This is a simple, gentle breathing practice that SATTVA offers as an optional foundation practice. You breathe in through one nostril and out through the other, slowly swapping sides. You can do it on a chair, a cushion or the edge of your bed.

Keep your breathing comfortable, without forcing or holding it. Stop if you feel dizzy or uncomfortable. If your nose is blocked, skip it today and simply breathe comfortably.

Settle in

Sit so your back is upright but not stiff, with your shoulders soft. Let your breath find its own easy rhythm for a few moments before you begin.

If sitting still feels hard right now, move gently first. Roll your shoulders, shake out your hands or take a slow walk for a minute, then sit down.

Your hand

Use your right thumb to gently close your right nostril, and your right ring finger to close your left nostril. Your index and middle fingers can fold into your palm. Rest your left hand on your lap. If it feels more natural, swap hands.

Press only lightly. The touch is just enough to close the nostril.

One round

  1. Close your right nostril. Breathe in gently through your left.
  2. Close your left nostril and release your right. Breathe out through your right.
  3. Breathe in gently through your right.
  4. Close your right nostril and release your left. Breathe out through your left.

That is one round. Keep going at an easy pace, with no pause or hold between breaths. If you lose track of the side, simply start again from the left.

How long

Your SATTVA result suggests how long to start with. If you are not sure, begin with five minutes. On a busy day, a shorter practice is still worthwhile.

Finishing

Lower your hand and breathe naturally through both nostrils for a few breaths. Notice how your body and mind feel, without needing them to feel any particular way.