Discover how Anulom Vilom Pranayama can help balance your autonomic nervous system during the pre-menstrual period.
By Science Insights • August 2023
We've all heard the advice: "Just take a deep breath" when you're feeling stressed or overwhelmed. But what if a specific breathing technique could do more than just offer a moment of calm? What if it could actively rebalance your body's internal systems, especially during the physically and emotionally turbulent pre-menstrual period?
For many young women, the days leading up to their period are a monthly trial of bloating, mood swings, irritability, and fatigue. Emerging science is now investigating whether the ancient practice of Anulom Vilom Pranayama, or alternate nostril breathing, can offer a drug-free way to regain balance.
This is your fight-or-flight system. It kicks in during stress, making your heart pound and your mind race. When overactive, it leads to anxiety and tension.
This is your rest-and-digest system. It promotes calm, slows your heart rate, and aids in recovery and relaxation.
During the pre-menstrual period, hormonal fluctuations can push the body's balance towards a dominant sympathetic state. It's as if the body's "gas pedal" is stuck slightly on, leading to the heightened stress, irritability, and physical unease so common with PMS.
Anulom Vilom is a cornerstone of yogic breathing. The practice is simple in theory but profound in its potential effects:
Yogic philosophy suggests this practice balances the flow of energy in the body. Modern science translates this to a potential rebalancing of the ANS.
Inhale (4s) → Hold (2s) → Exhale (6s)
To move beyond theory, researchers designed a controlled experiment to measure the immediate impact of a single session of Anulom Vilom on the autonomic functions of young women during their pre-menstrual phase.
A group of healthy, young, unmarried female volunteers with a regular menstrual cycle and moderate PMS symptoms were recruited.
The experiment was conducted specifically during the pre-menstrual phase (2-4 days before the expected start of their period) for each participant.
In a quiet, comfortable lab, researchers took initial measurements of key autonomic indicators: Heart Rate, Blood Pressure, and Heart Rate Variability.
Participants then performed Anulom Vilom for 15 minutes under expert guidance, following a specific rhythm.
Immediately after the breathing session, all the autonomic function tests were repeated.
The results were striking and pointed towards a significant physiological shift.
| Autonomic Parameter | Before Anulom Vilom | After Anulom Vilom | Change |
|---|---|---|---|
| Heart Rate (beats/min) | 78.4 ± 3.2 | 72.1 ± 2.8 | Decrease |
| Systolic BP (mmHg) | 118.6 ± 4.1 | 113.2 ± 3.5 | Decrease |
| Diastolic BP (mmHg) | 77.9 ± 3.8 | 73.5 ± 3.1 | Decrease |
Analysis: The consistent decrease in heart rate and blood pressure is a classic sign of reduced sympathetic activity and enhanced parasympathetic activity. The body was moving from a state of "high alert" to one of "calm."
Analysis: This is the most compelling evidence. The significant rise in HRV parameters strongly suggests that just 15 minutes of Anulom Vilom effectively boosted the "rest-and-digest" system, giving the body's control mechanisms more flexibility and resilience.
Analysis: The objective data was backed by how the participants felt. They reported feeling significantly more relaxed and less anxious, confirming that the physiological changes translated into a tangible sense of well-being.
How do researchers quantify something as subtle as the nervous system's balance? Here's a look at their essential "reagents" and tools.
The gold standard for recording the heart's electrical activity. It provides the raw data needed to calculate precise heart rate and Heart Rate Variability.
Provides a quick, non-invasive reading of systolic and diastolic pressure, key indicators of cardiovascular stress.
This specialized software takes the complex ECG data and translates it into usable metrics like SDNN and RMSSD, which are the direct windows into autonomic nervous system balance.
The specific instructions for Anulom Vilom (timing, posture, hand gestures) ensure that every participant is performing the same intervention, making the results reliable and comparable.
The evidence from this and similar studies is promising. A single, 15-minute session of Anulom Vilom Pranayama appears to have an immediate, measurable effect in shifting the autonomic nervous system away from stress and towards relaxation during the vulnerable pre-menstrual phase.
This isn't just about "feeling calm." It's about demonstrating a accessible, non-pharmacological technique that can actively influence our core physiology. For the millions of women navigating the monthly challenge of PMS, this ancient practice offers a scientifically-backed tool to potentially ease the ride, one balanced breath at a time.
So, the next time you feel the pre-menstrual tension rising, why not try it? Find a quiet spot, sit comfortably, and for just five minutes, focus on the gentle, alternating flow of your breath. You might just be giving your nervous system the reset it needs.