How to Practice Anuloma Pranayama in Yoga: A Step-by-Step Guide to Prolonged Exhalation

Master the art of exhalation through one of yoga's most grounding pranayamas.

By PRANA EDITORS | Updated: April 24, 2025

Welcome to the fourth article of our Pranayama Learning Series. So far, we’ve covered Belly Breathing, Three-Part Breathing (Dirgha), Double-nostril breathing (Samaveta), and Interrupted Breathing (Viloma). In this article, we build on that progression with Anuloma Pranayama.

In Hatha Yoga, Anuloma is a foundational pranayama that refines and lengthens the exhalation phase of the breath cycle, also known as Rechaka. In simpler terms, it’s all about learning to breathe out with control and precision – a skill that’s essential for spiritual growth and advanced yogic breathwork.

Quick Overview: Anuloma Pranayama involves repeatedly inhaling through both nostrils and exhaling through a single nostril, while partially blocking that nostril with the fingers to prolong the duration of exhalation and slow down the breath rate. This is generally learning in three to five progressive stages to ensure that your breath capacity can adapt gradually.

However, this pranayama can be slightly daunting due to its combination of steps and the use of a yoga hand gesture. So, to facilitate easy learning, we’ve created a detailed guide on how to practice Anuloma Pranayama. In the sections that follow, we’ll explain its purpose, steps, variations, benefits, and precautions, along with valuable tips to structure your practice.

What is Anuloma Pranayama in Yoga?

Anuloma Pranayama is a relaxing yoga breathing technique that focuses on prolonging the exhalation. It involves inhaling through both nostrils and exhaling through partially blocked nostrils–restricting both nostrils or, in more advanced versions, fully closing one nostril and partially closing the other.

This yogic breathing technique is generally practiced in a seated meditation pose and repeated for 5 to 20 minutes, depending on your level of experience. It also incorporates a hand gesture known as Vishnu Mudra, which is used to alternately open and close the nostrils to guide the breath.

While Anuloma Pranayama does not originate from classical texts or Upanishads, it features prominently in modern pranayama teachings. Its most detailed description can be found in Light on Pranayama by BKS Iyengar. And, its common English name is Prolonged Exhalation Breathing.

Linguistically, Anuloma is often broken down into Anu (with) and Loma (grain), suggesting it means breathing “with the grain” or “in natural order.” In our view, its deeper etymological root likes in the Sanskrit word Anulomana, which means “to purge” or “to cleanse.” [source]

Here’s why we think so: The word Anulomana also appears in Ayurveda, where it refers to herbs or treatments that eliminate waste and restore natural balance. Similarly, prolonged inhalation clears energy blockages and supports the free and smooth flow of prana (life energy).

Why practice Anuloma Pranayama?

At the most basic level, Anuloma Pranayama teaches us to lengthen the out-breath with ease, awareness, and intention. From a practice perspective, this technique has three purposes:

To cultivate control over the rate and intensity of exhalation
Tone and strengthen the respiratory muscles, especially the diaphragm
To activate the parasympathetic nervous system, encouraging deep relaxation

This is also the first formal encounter most students have with using a hand gesture (Vishnu Mudra) to shape the breath. Learning to manipulate the nostrils with your fingers lays the groundwork for more advanced pranayamas like Chandra Bhedana and Nadi Shodhana (Alternate Nostril Breathing).

But to truly understand Anuloma’s purpose, we return to and old yogic quote: “Inhalation is initiation. Exhalation is surrender.” In the yogic tradition, exhalation isn’t just about expelling air from the lungs—it’s a conscious release of tension, stale energy, and mental-emotional noise.

In that sense, Anuloma invites you to slow down, surrender to the present, and allow the mind and body to reset. When it is done by alternating exhalation through the left and right nostrils, it also purifies the Ida and Pingala nadis, the two primary energy channels that govern our feminine and masculine energies, or in modern terms, the left and right brain hemispheres.

How to Practice Anuloma Pranayama

Anuloma Pranayama is traditionally taught in three progressive stages. You begin with the basics–gently lengthening the exhale through both partially closed nostrils. Once that feels easy, move on to the second stage of alternate-nostril exhalation. The third stage includes breath retention, as explained below. In this stage, you can also integrate internal locks (bandhas), but this is considered a highly advanced variation and should only be attempted after masteringthe bandhas independently.

Yoga instructions for Anuloma Pranayama showing Vishnu Mudra hand gesture, inhaling/exhaling through nostrils.

Level One: Exhale Through Both Nostrils

If you’re new to Anuloma, this is where to begin:

Posture: Sit in Sukhasana or any comfortable meditation posture. Keep the spine tall, shoulders relaxed, and eyes closed. Take a few moments to settle and bring awareness to the breath.
Hand Gesture: Form Vishnu Mudra with your right hand. Rest your left hand on your thigh or cup your right elbow with the left palm to support it.
Inhale: Inhale slowly through both open nostrils until your lungs are full.
Hold (Optional): If it feels natural, hold your breath for a moment after inhaling, but this is not essential at this stage of your practice.
Exhale: Partially block both nostrils with gentle pressure from your thumb and ring finger. Focus on breathing out slowly and smoothly through both nostrils.
Hold (Optional): You once again have the option to pause for a moment or two.
Repeat: This completes one round. Continue the cycle without breaks for 3 to 5 minutes, gradually increasing the duration as your body adapt to the pranayama sequence.
Conclude: After your final round, lie in Savasana for a few minutes.

Focus on achieving a 1:2 ratio —exhaling for twice as long as you inhale (if you inhale for 4 counts, exhale for 8). Start with a count that feels natural and gradually work towards a 10:20 count. Breath retention in this level is optional, but if you add it, do so after achieving the 1:2 ratio.

Another way to increase the intensity of Anuloma is by adjusting how much you block the nostrils during exhalation. Begin with 10-20% resistance and work your way up to 50-80% as your breath becomes steadier. The more you restrict the outflow, the more effort it takes to maintain a smooth, stress-free exhale, so avoid jumping too quickly to high resistance levels.

Level Two: Exhale Through Alternate Nostrils

Once you’ve developed comfort and control in Level One, move on to alternate-nostril exhalation—a slightly more advanced variation that introduces single-nostril breathing.

Inhale: Breathe in through both nostrils, slowly and deeply.
Right-out: Close the left nostril with your ring finger and partially close the right nostril with your thumb. Now, exhale through the right.
Inhale: Inhale again through both nostrils.
Left-out: Block the right nostril with the thumb. Exhale through the left.
Repeat: This completes one round. Continue the process for 5 to 10 minutes.
Conclude: Rest for a few minutes in Savasana.

Just like Level One, you can work towards a 1:2 ratio and and add more resistance as you build capacity. But alwats lengthen the exhale naturally, using nostril pressure like a dial to tune the flow without interrupting it's grace. Once this feels natural, you can add breath retention (as explained below).

Level Three: Add Breath Retention

Step-by-step Diagram of Anuloma Pranayama (Prolonged Exhalation Breathing): Advanced-level variation

Once you’re comfortable with Level One and Two, you can begin exploring breath retention, also known as kumbhaka. Start by introducing internal retention—pausing after inhalation. With time and practice, you can also add external retention—pausing after exhalation.

If you're serious about incorporating retention into your breathwork, first learn Kumbhaka Pranayama and Sama Vritti Pranayama. These practices will strengthen your control and prepare you to safely apply internal and external retention in Anuloma and other pranayamas.

In the most advanced phase of practice, you would introduce bandhas (internal locks) during breath retention. In Anuloma Pranayama, you’d use Jalandhara (Throat Lock) and Mula Bandha (Root Lock) during internal retention. However, these combinations are not for beginners. They require a high level of subtle control (and skilled instruction). For that reason, we’re not detailing them here.

Tips for a Safe and Spiritually Grounded Practice

Here are a few other things to keep in mind regarding Anuloma pranayama:

Posture: You can practice Anuloma in any classical meditation pose or sitting upright in a chair or on a meditation bench. But avoid doing it while lying down or standing.
Time: Any time on an empty stomach.
Location: Choose a quiet space with clean air and a comfortable temperature.
Duration: Newcomers can start with 5 minutes and gradually work up to 20+ minutes. However, choose the duration of inhalation and exhalation as per individual capacity.
Mudras: Form Vishnu Mudra with the right hand. Rest your left hand on the thigh.
Gaze: Keep your eyes closed or lower and soften your gaze.
Ratio: 1:2 ratio (as explained above).
Awareness: Bring attention to the rhythm of breathing.
Mastery: You’ve mastered Anuloma Pranayama once you can practice it (Level 3) without breaks for 10 to 20 minutes, maintain a smooth and steady rhythm.

Progressive Practice Table

Level	Difficulty	Breath Pattern	Hand Use	Retention
Level One	Easy	Inhale normally → Exhale with both nostrils partially closed	Vishnu Mudra	None initially, 1 or 2 counts as you gain more experience (optional)
Level Two	Easy	Inhale normally → Exhale through one side (alternate sides)	Vishnu Mudra	None initially, 2 counts as you gain experience
Level Three	Medium	Same as Level Two, with retention after inhale/exhale	Vishnu Mudra	2 counts initially, slowly build up to 8 to 10 counts
Level Four	Hard	Same as Level Three, with bandhas during breath retention	Nasikagra Mudra	5 or more seconds of internal and/or external retention with the bandhas

Benefits of Anuloma Pranayama

Most people practice Anuloma Pranayama to establish a deep inner connection and promote relaxation. It can also serve as a standalone practice to improve respiratory function. Based on our research, here are some of the potential benefits of Anuloma pranayama:

Activates the parasympathetic nervous system
Lowers blood pressure and heart rate, thereby promoting relaxation
Detoxifies the respiratory system and promotes better exchange of gases
Relieves stress and anxiety, reduces mental chatter
Tones and strengthens the diaphragm and intercostal muscles
Boosts lung capacity and overall respiratory function
It may also improve digestive and intestinal health

Editor's Note: Although there isn’t much research on the effects of this pranayama, several studies have shown the benefits of deep breathing and extending exhalation in general.

Precautions and Contraindications

Avoid using excessive effort (i.e., squeezing the abdomen) to “push” the air out and extend the duration of exhalation. Forceful breathing can hyperventilate or tire the body, especially if you’re doing it for several minutes. Plus, it creates stress, which is the opposite of what you want.

Apart from that, Anuloma Pranayama should be avoided in the following situations:

While recovering from illness, injury, or surgery
Low blood pressure and cardiovascular issues
Flu or any form of congestion (nasal, chest, and sinus)
Pregnancy, vertigo, and nervous system disorders
Chronic respiratory and lung conditions

These are the widely-recognized precautions, but other contraindications may apply. If you have any medical conditions or health concerns, consult a physician, yoga instructor, or respiratory therapist to check if Anuloma Pranayama is safe and appropriate for you.

Frequently Asked Questions

Is Anuloma Pranayama the same as Nadi Shodhana or Anulom-Vilom?

Is it okay to exhale through the mouth if the nose is congested?

Can I practice Anuloma if I have anxiety or panic attacks?

Is prolonged exhalation breathing safe during pregnancy?

Do I need to use Vishnu Mudra, or can I just use my fingers? (Reader Submitted)

Editor's Note: Got a question we missed? Feel free to drop us a message or leave a comment. We value your feedback and want this to be an ongoing conversation on breath and wellness.

Final Thoughts + What to Read Next

Once you feel at ease with Anuloma, turn your attention to its sister practice–Pratiloma Pranayama. If Anuloma refines the out-breath, Pratiloma energizes you through a long-steady inhalation. One teaches you to receive life energy with awareness, and the other teaches you to release it with grace.

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