Chandra Anuloma Viloma
A cooling, calming pranayama technique that isolates the left nostril for inhalation to activate the parasympathetic nervous system. It is highly effective for reducing heat in the body, lowering heart rate, and preparing the mind for deep sleep.
- 1Sit in a comfortable position with a straight spine and relax your shoulders.
- 2Raise your right hand and fold your index and middle fingers toward your palm to form Vishnu Mudra.
- 3Close your right nostril gently with your right thumb.
- 4Inhale slowly, deeply, and smoothly through your left nostril.
- 5Close your left nostril with your ring finger, release the thumb, and exhale completely through your right nostril.
- 6Repeat this continuous cycle (inhale left, exhale right) without switching the inhalation side for 3 to 5 minutes.
Unilateral left-nostril breathing stimulates the right hemisphere of the brain and increases parasympathetic vagal tone. This shifts the autonomic nervous system away from sympathetic dominance, lowering heart rate, reducing blood pressure, and promoting a state of rest and digest by decreasing cortisol levels and increasing heart rate variability (HRV).
Treats Symptoms
Target Metrics
Avoid if suffering from low blood pressure, clinical depression, severe lethargy, or excessive congestion in the left nostril. Not recommended during extreme cold weather or if experiencing chills.
Verified Sources
Keep TryBreathing Free.
We are building the open-source Wikipedia of the human nervous system. No paywalls, no ads, no subscriptions. If this protocol helped you today, consider supporting the servers.
Support the MissionRecommended Reading & Tools
Deepen your understanding of respiratory physiology. These verified texts and tools form the foundational science behind many of the protocols in our directory.
Breath: The New Science of a Lost Art
By James Nestor
The Oxygen Advantage
By Patrick McKeown
The Breathing Cure
By Patrick McKeown
The Breather
Clinical Inspiratory Muscle Trainer (IMT)
TryBreathing is a free, community-supported resource. We may earn a small commission if you purchase through these verified clinical links, which directly funds our server costs.