Social Stress
Meditation
Anulom Vilom
Purpose:
Anulom Vilom meditation, also known as alternate nostril breathing, is a simple technique where you alternate breathing through each nostril to promote relaxation and balance. By focusing on your breath, you can calm your mind, reduce stress, and enhance your ability to focus. This practice is ideal for helping you stay grounded during moments of social or academic stress.
Science:
Reduces Stress: Anulom Vilom triggers the parasympathetic nervous system, lowering cortisol and promoting relaxation.
Improves Focus: Alternating nostrils increases oxygen flow to the brain, improving mental clarity and concentration.
Regulates Emotions: Deep breathing stabilizes the autonomic nervous system, helping manage emotional responses.
Promotes Calmness: Regular practice enhances emotional resilience, reducing stress and promoting long-term relaxation.
When to Use:
During moments of intense stress
(ie. during a social gathering or event, when preparing for a presentation or hard conversation, when feeling anxious, to calm racing thoughts)
After a period of intense social stress
(ie. when you want to clear your mind, when you feel emotionally drained)
How to Use:
Find a Comfortable Position: Sit in a quiet place with your back straight and shoulders relaxed.
Close Your Right Nostril: Use your right thumb to gently close your right nostril.
Inhale Through Left Nostril: Take a slow, deep breath through your left nostril.
Close Left Nostril and Exhale Through Right: Close your left nostril with your ring finger and exhale through the right nostril.
Repeat the Process: Inhale through the right nostril, close it, and exhale through the left nostril.
Continue for Several Rounds: Repeat the process for at least 1 minute. Work up to 5–10 minutes if you can. Make sure you are focusing on the rhythm of your breath.
Tools:
To practice Anulom Vilom try our:
Quick Guide