Anulom Vilom Pranayama or alternate nostril breathing exercise is one of the main practices of Pranayama.
The duration of inhalation and expiration depends entirely on the capacity of the practitioner. Start with whatever you are comfortable with: say 4 seconds inhalation and 4 seconds exhalation. Later it can be increased up to 20 seconds or even more.
Pranayama or breathing exercise can be a great exercise to start your day. Early morning is the best time to practice, especially outside where you can find fresh air. It is recommended to do breathing exercises on an empty stomach. It removes toxins from the body.
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