Alternate nostril breathing or anuloma viloma is a specific technique that allows you to control your breathing. Studies have shown that daily practice improves lung function and endurance, as well as sinus inflammation. It has a positive impact on cardiovascular function, lowering blood pressure and heart rate. Randomized control trials have revealed that pranayama or breathing exercises improve general wellbeing, cognition and anxiety.

This breathing exercise is best practiced on an empty stomach in the morning or several hours after your evening meal. It can be safely practiced by everyone. You can build toward breath retention by joining in the first 5 rounds for a few days, before transitioning to the full 10 rounds.