Free breathing timer
Anulom Vilom timer
Anulom Vilom is alternate nostril breathing. With your right nostril closed, breathe out and in through the left, then switch and breathe out and in through the right. At a gentle 4-second pace, one round takes 16 seconds. Start with about 3 minutes and skip breath holds.
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12 rounds · 3:12
How to do Anulom Vilom
- Sit tall and rest your left hand on your left knee.
- Close your right nostril with your right thumb.
- Breathe out, then in, through your left nostril.
- Close your left nostril with your ring finger, open the right, and breathe out and in through the right.
- Switch back and repeat. Keep every breath silent and unforced.
Breathe safely
Don't force air through a blocked nostril. On those days, breathe slowly through both nostrils instead.
Want the background, variations, and benefits? Read our guide: Anulom Vilom Pranayama: What It Is, Benefits & Step-by-Step Guide.
Other breathing patterns
| Pattern | Rhythm (seconds) | One round | Best for |
|---|---|---|---|
| Box breathing | 4-4-4-4 | 16 seconds | A quick, structured reset before a meeting or after hard news |
| 4-7-8 breathing | 4-7-8 | 19 seconds | Winding down in the evening with a long, slow exhale |
| Coherent breathing | 5.5 in, 5.5 out | 11 seconds | A longer, steady practice with no breath holds |
| Physiological sigh | 2 + 1 in, 6 out | 9 seconds | Fast relief when you feel tense, with no holds |
| Bhramari | 4 in, 6 hum | 12 seconds | Quieting mental noise when counting feels like too much |
Frequently asked questions
How long should I practice Anulom Vilom?
Start with 3 minutes, which is about 12 rounds here. Build to 5 to 10 minutes if it feels good.
Which nostril do I start with?
This timer follows a common beginner sequence: close the right nostril, breathe out and in through the left, then switch. Teachers vary, and either side is fine if you keep alternating.
Sources
- Zaccaro A, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.