Slow your Roll with Viloma Pranayama
As the saying goes, “The mind makes a wonderful servant but a terrible master.” Indeed, while our minds can transport us to peaceful, serene places, they often become clouded with a whirlwind of thoughts that leave us feeling unsettled. That’s when it’s time to take a break, sit down, and breathe mindfully. By doing so, we can quiet the mental chatter and clear our minds.
Among the many breathing techniques—or pranayamas—that help manage stress, Viloma Pranayama stands out as a personal favorite. This technique’s unique, interrupted nature forces the brain to focus solely on the breath, effectively steering attention away from an overactive train of thought.
Viloma, meaning “interrupted”, forces the mind to focus on alternate breathing.
What Is Viloma Pranayama?
Viloma, which literally means “interrupted,” is a pranayama technique that involves breathing in stages. It can be practiced while seated in the classic cross-legged position on a mat or cushion. Alternatively, if you feel lightheaded, you can lie down in Savasana with a bolster and block supporting your back.
How to Perform Viloma Pranayama
Hand Positioning: Fold your pointer and middle fingers into your palm, leaving the thumb, ring, and pinky fingers extended. You’ll use these to control your nostrils.
Step-by-Step Breathing:
Close your right nostril with your thumb.
Inhale through your left nostril, filling one-third of your lungs. Pause for two seconds.
Inhale again, filling the next third of your lungs, and pause for another two seconds.
Complete the inhalation by filling your lungs fully and pausing briefly.
Exhale slowly in one continuous breath through your right nostril.
Alternate Nostril Breathing:
Inhale in one continuous breath through your right nostril until your lungs are full.
Exhale in stages through your left nostril, pausing between each release.
Duration: Practice this cycle for 5 to 10 minutes whenever you need a break.
The Science Behind Viloma
Viloma’s effectiveness lies in its focus on breathing through the left nostril, which activates the parasympathetic nervous system. This system, often referred to as the “rest and digest” system, helps lower blood pressure and calm the mind. By consciously directing your breath, you shift your focus inward, creating a sense of calm and grounding.
Benefits of Viloma Pranayama
Viloma offers a wide range of benefits, including:
Expanding lung capacity and improving respiratory efficiency.
Cooling the body and calming the mind.
Activating the parasympathetic nervous system to reduce anxiety and stress.
Providing relief from PMS symptoms.
Tips for Beginners
If this is your first time practicing Viloma, take it slow. The purpose of this pranayama is to bring awareness to the distinct stages of breathing. With practice, you’ll find it easier to shift your focus to conscious breathing and enjoy its calming effects.
To complement your Viloma practice, consider enjoying a Calming Latte made with cocoa, reishi, and ashwagandha. These adaptogens work synergistically to promote relaxation and balance.
Here’s a simple video from my favorite yoga platform, Glo, demonstrating how to practice Viloma Pranayama at home.
Give Viloma Pranayama a try and experience its transformative effects.
Let us know how it works for you!
