Anuloma Viloma Alternating Breathing: The breathing exercise against sleep problems
Anuloma Viloma Alternating Breathing: The breathing exercise against sleep problems and inner restlessness. Sleep problems, excitement, restlessness – who controls the alternating respiration, is prepared for these problems. The breathing exercise is easy to learn and soothes immediately.
I recently sat on the plane. I would not say directly that I’m afraid of flying, but let’s put it this way: Flying is not my hobby. Unfortunately, at the time of the first autumn storm, I was on vacation on my return flight. Already ten minutes after the start the turbulences began, which lasted until landing three hours later. I know that the plane is the safest means of transport. But with every air hole, my heart began to throb like crazy. This is not only unpleasant, but in the long run also very exhausting for the body. So I remembered a technique that my yoga teacher once showed me .
I quietly counted to four, to eight, to six. And noticed how my heartbeat calmed down after the first lap. Although I did not believe it myself, the alternating breathing functioned immediately. Throughout the flight I felt a kind of inner peace.
Alternating breathing is also called Anuloma Viloma and is one of the basic breathing exercises in yoga . It instantly soothes the mind, helping not only against inner restlessness and nervousness, but also against insomnia.
The aim of the exercise is to focus only on the breath and to arrive at your own. The body relaxes automatically, the heart rate calms down and we feel emotionally balanced.
This is how the alternating breathing works
- Sit cross-legged upright. Make sure that you are sitting comfortably.
- Flap forefinger and middle finger of the right hand on the thumb ball. This finger pose is called the Vishnu Mudra.
- With thumb and ring finger you will close the nostrils gently during the exercise.
- Take a deep breath, relax your shoulders, close your eyes, exhale again.
- Lock the right nostril with your thumb and inhale on the left side while counting up to four.
- Close both nostrils and hold the air for eight seconds.
- Open the right nostril and exhale quietly while counting to six.
- Keep the left nostril closed, breathe in again on the right while counting up to four.
Now the process is repeated: alternately inhale and inhale on one nostril, hold air, repeat on the other side.
Important: There should be no pressure. When you realize that stopping the air causes you trouble, do not force yourself to do so, but shorten the time until you feel comfortable.
Repeat the exercise a few rounds. You will notice that you feel much more relaxed and calm. Therefore, the breathing exercise is also ideal as a sleep aid.
Incidentally, the alternate breathing should also help prevent colds and hay fever and asthma . The respiratory system relaxes, the body gains strength and the immune system is strengthened.