Full breath retention- Kumbhaka Pranayama

We Become a Force to Reckon When We Hold Ourselves Together

Yogendra Pranayama-VII: Kumbhak Therapy (Kumbhaka Pranayama)

In Kumbhaka Pranayama, the breath is retained after deep inhalation, creating a powerful practice known as Kumbhak Therapy.

Starting Position:

• Begin with preliminary conditioning in Sukhasana or any other meditative posture.
• If sitting on the floor is not possible, sit on a firm chair with an erect backrest.
• Keep the body above the waist straight and the spine erect. Close your eyes.

Sequence of Steps for Kumbhak Therapy (Kumbhaka Pranayama ):

1. Make a short exhalation and then start inhaling slowly and rhythmically in one long, unbroken inspiration.

2. Continue inhaling until you feel a sense of fullness in the chest.

3. Retain the inhaled air for a period of 10 seconds (preferably double the duration of inspiration).

4. Ensure:

• No exaggerated movement of the abdomen.
• The spine, head, and neck are kept erect.
• Facial muscles remain relaxed and the nose unconstricted.
• Inhalation is slow and rhythmic—long, unbroken, and without jerks.

5. Now exhale as naturally as possible, gradually avoiding any jerky or hasty movements.

6. Take a few normal breaths and relax.

Recommended Practice:

• Practice Kumbhak Therapy daily, with 5 rounds per session, allowing for pauses between rounds.
• Begin with 5 seconds of inhalation and 10 seconds of retention. Gradually increase by 1 second every week with daily practice.
• Practice without strain, adjusting the count according to individual comfort.

Limitations/Contraindications:

Children under 12 years should not practice Kumbhaka Pranayama.

It is not recommended for individuals with serious cardiac conditions or hypertension.

Benefits of Kumbhak Therapy (Kumbhaka Pranayama):

• Hygienic effect on dead space air or residual air and alveolar air.
• Improves ventilation of air in the lungs.
• Favors intra-thoracic and intra-pulmonary air pressures.
• The increase in carbon dioxide levels during retention activates the respiratory center in the brain, leading to better oxygen exchange.
• Enhanced oxygenation improves overall health and concentration.
• Reduces strain on the circulatory system.

The Yoga Institute has been conducti ng Respiratory Camps since 1987, covering preventive measures for respiratory problems, including Kumbhak Therapy. These 1-day camps, held every month, offer insights into yogic techniques such as asanas, pran ayamas, kriyas, and relaxation, with talks by Smt. Hansaji and medical experts.

The Yogic Life:

Strengthen your will, augment your faith in yourself, and open your air passages through Kumbhak Therapy. How quickly you can breathe with ease depends on your dedication to Kumbhaka Pranayama. Some may achieve results in weeks, while others may take months. So, what are you waiting for? Begin your Kumbhak Therapy practice now!