How does this help with PCOS/PMOS?

Stress reduction techniques like this are often included in PCOS-focused routines because stress hormones can affect cycle regularity, but it works alongside movement and nutrition, not as a replacement for them.

Can beginners practice this safely?

Yes, start with short sessions of 2-3 minutes and build up gradually as you get comfortable with the breath pattern.

Anulom Vilom

Alternate Nostril Breathing

Anulom Vilom, or Alternate Nostril Breathing, is a pranayama (breathing) technique where you alternate breathing through one nostril at a time, used to calm the nervous system and balance energy.

How to do Alternate Nostril Breathing

1Sit comfortably with a tall spine.
2Close your right nostril with your right thumb, inhale slowly through your left nostril.
3Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.
4Inhale through the right nostril, then switch and exhale through the left. Continue this alternating cycle for 5-10 minutes.

Benefits

Calms the nervous system and reduces stress
Some practitioners use it to support hormonal balance alongside movement and nutrition changes
Improves focus and breath control

Precautions

Breathe gently, never force or strain your breath
If you feel lightheaded, return to normal breathing and rest

Helps with

PCOD/PCOS Management Yoga & Holistic Wellness

Frequently asked questions

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