Intermediate Exercises

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Pranayama Exercises for Intermediate Students: Anuloma Viloma & Kapalabhati

At the intermediate level of pranayama exercises, the emphasis shifts toward deepening balance, refining the breath, and introducing retention gradually – without strain. Anuloma Viloma (Alternate Nostril Breathing) becomes the central practice here, using retention and ratio work to steady the nervous system and focus the mind. Kapalabhati is introduced as a stronger, purifying technique based on short, active exhalations with passive inhalations, used to stimulate energy and sharpen concentration.The aim of these pranayama breathing exercises is steadiness: a calm nervous system, a centered mind, and a smooth rhythm you can sustain.

Practice setup

  1. Begin with a few minutes in Corpse Pose (Savasana) to settle the body and allow the breath to become quiet and even.
  2. Sit comfortably with an upright spine (use a cushion if helpful).
  3. Breathe through the nose, keep the face relaxed, and let the shoulders soften.

Contraindication

Do not perform anuloma viloma with breath retention or kapalabhati when you are pregnant.

Contents

Exercise 1: Anuloma Viloma (Alternate Nostril Breathing) with retention

Mudras (hand positions)

Vishnu Mudra

Vishnu Mudra (right hand)

Fold the index and middle fingers toward the palm. Use the thumb to close the right nostril and the ring finger to close the left nostril.

Chin Mudra

Chin Mudra (left hand)

Touch thumb and index finger lightly; keep the other fingers relaxed and extended, resting on the knee.

Anuloma Viloma Steps

  1. Sit upright and relaxed. Form Vishnu Mudra with the right hand and Chin Mudra with the left hand.
  2. Close the right nostril with the thumb and inhale through the left.
  3. Close both nostrils gently and retain the breath.
  4. Open the right nostril and exhale through the right.
  5. Inhale through the right.
  6. Close both nostrils and retain.
  7. Open the left nostril and exhale through the left.
  8. Continue for several rounds, keeping the breath comfortable and steady.

Ratios (build gradually)

Start with 3 : 6 : 6 (inhale : hold : exhale).
When that is comfortable, progress to 4 : 8 : 8.

Anuloma Viloma Benefits

  • Balances the nervous system and helps steady the inner state, which is why it’s considered a core pranayama practice.
  • Centers the mind and supports concentration; the rhythm of counting and alternating sides naturally counteracts the wandering tendencies of the mind.
  • Helps refine breathing habits by training a more even, rhythmical breath, rather than irregular or shallow patterns.
  • With gentle retention, the practice is used to direct energy toward the “third eye” area, supporting inner focus and stability in meditation.
  • Regular practice is associated with feeling calmer, clearer and more balanced, rather than over-stimulated.

Exercise 2: Anuloma Viloma with extended retention

In this pranayama breathing exercise, you increase the period of retention slowly and only when you are fully comfortable. The principle is simple: expand your capacity without strain.

Steps

  1. Practice a few rounds of alternate nostril breathing with retention at your current comfortable ratio.
  2. Keep the inhalation steady, the retention relaxed, and the exhalation unhurried.
  3. Increase the ratio only when the face, throat, and shoulders stay soft and the breath remains comfortable throughout.
  4. If tension appears, return to the previous ratio and stay there until it feels easy again.

Ratios (example progressions)

Begin with 3 : 6 : 6.
Then 4 : 8 : 8.
When fully established, increase retention to 3 : 12 : 6 (doubling the hold).
After that becomes steady, progress to 4 : 16 : 8.

Exercise 3: Kapalabhati (Lung Purification)

Kapalabhati is a stronger, energizing pranayama practice used to purify the respiratory system. It consists of short, active exhalations while inhalations happen passively.

How to perform Kapalabhati pumpings

Learn the basic “pumping” action before you increase speed or add longer rounds.

  1. Sit upright with the spine tall and the chest comfortably open.
  2. Breathe through the nose.
  3. Begin the pumping: make the exhalation active and short by contracting the abdomen (a quick inward movement) and releasing.
  4. Let the inhalation happen passively and automatically as the abdomen relaxes – do not pull the breath in deliberately.
  5. Keep the face and shoulders relaxed; the movement is mainly in the abdomen.
  6. Start with a slow, even rhythm until the action feels clear and effortless.

Practice steps

  1. Perform 10 rhythmic active exhalations (pumpings), with passive inhalations in between.
  2. Take two slow Full Yogic Breaths to reset.
  3. Inhale to about 80% capacity.
  4. Hold the breath comfortably for 20–60 seconds.
  5. Exhale slowly and rest briefly.
  6. Repeat for a few rounds, always staying within comfort.

A word of caution

  • If you feel dizzy, light-headed, or strained, stop the practice immediately and rest quietly, allowing the breath to return to a natural rhythm. Resume only when you feel completely steady – or skip the practice for that session.
  • Avoid practicing Kapalabhati breathing late in the evening, as it is a stimulating exercise and might keep you awake.
  • Take up the Kapalabhati technique only after you are comfortable with alternate nostril breathing with retention.

Kapalabhati Benefits

  • Purifies the lungs and respiratory system through strong ventilation and more complete clearing of stale air.
  • Increases oxygen uptake, often leaving you feeling more awake and energized.
  • Can support sharper concentration because of its stimulating, clarifying effect on the mind.

Continue Your Pranayama Practice with Guidance

If you’d like personal feedback and a steady rhythm to your practice, consider joining an in-person yoga class at one of our Sivananda Yoga centres, where pranayama breathing techniques can be guided and refined step by step.

You might also consider a yoga retreat, where practicing in a supportive environment can help you deepen your breathwork and overall routine.

If you’d like to practice regularly with support from home, you can also join the online pranayama practice, held three times a week. A typical online session includes:

  • Guided practice (intermediate pace)
  • Kapalabhati: 3–5 rounds, building from 50 to 100 pumpings
  • Anuloma Viloma: 20–25 rounds, progressing from 4–16–8 up to 6–24–12
  • On some days, additional minor pranayamas: Bhramari, Sitali, Sitkari
  • Kriyas (cleansing exercises)
  • Relaxation in Corpse Pose (Savasana)
  • A short reading on pranayama, followed by meditation

You can find the schedule and details here.

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