In the fast-paced modern world, where every moment seems to demand our attention, the concept of pausing may feel counterintuitive. However, in the practice of yoga , the power of pause holds profound significance. We must pause and reflect regularly to ensure that we do not find ourselves stuck in unhealthy patterns of stress and diseases. Yoga is a holistic practice that integrates breath techniques yoga, physical postures, and mental focus. The power of pause within yoga allows practitioners to find moments of stillness amidst movement, facilitating a deeper sense of awareness and presence. Whether it's a brief pause and reflect between poses or a moment to consciously regulate the breath, these pauses are opportunities to observe sensations, thoughts, and emotions without judgment. Hatha Yoga Pradipika speaks of our breath as the channel between the body and the mind - when our breath moves, so does our mind. So when we are stressed, our breath can be observed as fast. In order to control the peace within, we must learn to manage our breath. The breath techniques yoga play a pivotal role in harnessing the power of pause. These pranayama practices emphasize the art of breath control and the power in the pause that influences the mind and body profoundly.
Yogendra Pranayama 1, also known as Equal Breathing, is one of the techniques which can be practiced during breaks in the office. When you feel stressed at all, pause and breathe. Pause mindfulness is important to find peace and avoid stress. This pranayama teaches us to be aware of our breath and the breathing mechanism.
1. Either sit or stand in any meditative posture, shoulders relaxed and hands by the side. (If sitting in a chair, make sure to place your feet on the ground and keep your spine erect.)
2. Keeping the spine erect, abdomen held in normal contour.
3. Eyes closed. If standing, then keep your eyes open.
4. Inhale slowly and continuously in a relaxed manner, to a count that is comfortable.
5. As soon as the inhalation is complete, start exhaling slowly, keeping the same count as inhalation.
6. Concentrate on the gentle uninterrupted flow of breath with complete awareness.
-This can be practiced as per individual capacity, count not to exceed 3 seconds; 5 rounds/session. Anyone can do it at any time during the day.
-This pranayama helps us be aware about breathing itself- the inhalation and exhalation, and the inter-relationship between the mental states and breathing. It has a sedative effect on our nervous system. It helps us improve concentration and helps us experience quietude, inner harmony and pause mindfulness, which is to know when we need a break.
Yogendra Pranayama 4, also known as Diaphragmatic breathing, is another breathing technique yoga recommends that helps in increasing our pause mindfulness. By doing diaphragmatic breathing, we re-strengthen the correct way to breathe. Diaphragm is a musculo-membranous partition, separating the thoracic and cavities. When relaxed it is convex but flattens during inhalation, causing the enlarging of the thoracic cavity and allowing the lungs to expand. This helps relieve our stress and helps calm us down.
1. Lie supine and pull up the knees, close to the hips.
2. Keep the feet 1 foot apart or at hip width. Knees close to each other.
3. Place one hand on the abdomen and the other on the side of your body. Eyes closed.
4. Gently inhale, moving the abdomen upwards.
5. As soon as inhalation is complete, exhale out smoothly, being aware of the abdomen sinking in.
-This can be practiced before sleeping at night as many times people cannot sleep as there may be too many thoughts in the mind. These breath techniques yoga has given us importance on the power of pause taken throughout the day.
-This can be practiced as per individual capacity and comfort, count not to exceed 3 seconds; 10 rounds per session.
-Anyone can practice it. In addition to achieving the feeling of quietude and inner harmony, it improves digestion and also helps reduce fat around the stomach. It improves breathing and provides a sedative effect on the nervous system relaxing it.
Yogendra Pranayama 5, also known as Prolonged Suspension or Shunyaka, where we learn to pause breath after an exhalation and before an inhalation. It emphasizes the power of pause strongly. In this Pranayama, after complete exhalation, the breath is suspended. In this yoga pause helps empty out all the thoughts.
1. Do preliminary conditioning in Sukhasana or any other meditative posture (If not possible to sit on the floor, sit on a firm chair with an erect backrest.)
2. Keep the body above the waist straight and the spine erect. Eyes kept closed.
3. Take in a normal deep breath and when the inhalation is complete, exhale slowly and with ease.
4. Make an effort to completely empty the lungs of the air-contents.
5. Breathe out in one long, continuous rhythm.
6. Keep on exhaling till the last volume of air is out and one cannot exhale any more.
7. When this stage is reached, draw the abdomen in towards the spine further.
8. Maintain this state with the suspended breath.
9. Now relax the abdomen, release it and then inhale slowly.
10. Take a few normal breaths before repeating again.
-This can be practiced daily, 5 rounds/session with a pause in-between rounds, 3 hours after meals. Begin with a count of 5 seconds suspension and gradually increase it by 1 sec/week, when practiced daily, not exceeding 10 seconds.
-Anyone over 12 years of age can practice it. It is not recommended for cardiac patients and pregnant ladies and should be avoided in conditions of slip disc, lower back pain, peptic and duodenal ulcers.
- It strengthens the weak stomach, activates a sluggish colon and preserves the elasticity and tone of the abdomen. It also corrects inflated lungs and high heart beat (tachycardia). Additionally, it reduces thoughts, calms and quietens the mind and improves focus.
Yogendra Pranayama 7, also known as Holding Breath (Kumbhaka), here we learn to pause breath as well. In this Pranayama, after deep inhalation, the breath is retained. This yoga pause helps oxygenate our lungs and improve circulation.
1. Do preliminary conditioning in Sukhasana or any other meditative posture (If not possible to sit on the floor, sit on a firm chair with an erect backrest).
2. Keep the body above the waist straight and the spine erect. Eyes kept closed .
3. Make a short exhalation and then start inhaling - slowly and rhythmically in one long and unbroken inspiration. Continue inhaling till a sense of fullness is felt in the chest.
4. When inhalation starts, focus on the abdominal region. As inhalation progresses, let the focus move gently from the abdomen to the intercostal and then progressively to the clavicular region.
5. Retain the inhaled air for a period double the period of inspiration.
6. Now exhale as naturally as possible - gradually, smoothly, avoiding jerky or hasty movements.
7. Take a few normal breaths and relax.
-This can be practiced daily without strain to a count as per individual comfort, 5 rounds/session, with pause in-between rounds. Begin with a count of 5 seconds inhalation and 10 seconds retention. Gradually increase it by sec/every week, when practiced daily. Do not exceed 30 counts.
-Anyone over 12 years of age can practice it. It is not recommended in serious cardiac and hypertension cases.
-It provides a hygienic effect on dead space air or residual air and alveolar air, as it provides better ventilation to the lungs. It has a favorable effect on intrathoracic and intra-pulmonary air pressures.
-It causes an increase in carbon dioxide level (due to retention) that activates the respiratory center in the brain leading to a greater interchange of oxygen that further improves health and concentration.
Yogendra Pranayama 9 also known as Alternate Nostril Breathing (Anuloma-Viloma ), encourages us to understand the grace and power in the pause. We normally inhale and exhale for approximately 1.5 hours from one nostril and then unconsciously the other nostril takes over for the same period. This also encourages us to pause and reflect whenever we feel imbalanced. This pranayama is practiced to regulate the natural way of breathing which brings balance between positive and negative effects of breathing on both the body and the mind.
1. Do preliminary conditioning in Sukhasana or any other meditative posture (If not possible to sit on the floor, sit on a firm chair with an erect backrest).
2. Keep the body above the waist straight and the spine erect. Eyes to be kept closed.
3. Do a few rounds of normal inhalation and exhalation.
4. Hold the right fingers to the nostrils - the little and ring finger resting on the left nostril and the thumb on the right one; the forefinger and middle-finger bent (Pranav mudra).
5. After exhalation, close both the nostrils and suspend breath (Shunyaka).
6. Now, releasing the thumb, inhale smoothly from the right nostril (Puraka).
7. Close both the nostrils and retain the breath for double the time of inhalation (Kumbhaka).
8. Releasing the left nostril, exhale smoothly from the left nostril, time equal to inhalation (Rechaka).
9. Immediately, inhale from the left nostril (Puraka).
10. Close both the nostrils and retain the breath for double the inhalation period (Kumbhaka).
11. Releasing the thumb, exhale smoothly from the right nostril (Rechaka).
12. Close both the nostrils and suspend the breath (Shunyaka).
13. Now close the right nostril and inhale from the left one.
14. Do Kumbhaka for double the inhalation period and exhale smoothly from the right one.
15. Immediately, inhale from the right one.
16. Do Kumbhaka and exhale from the left one.
17. Do Shunyaka to complete 1 round.
18. After Shunyaka, take a few normal breaths and relax.
-It can be practiced daily, 5 rounds/day, starting with a count of 2: 4 seconds (2:4:2:2). Gradually increase it by 1 sec/every week, when practiced daily, one can achieve a maximum ratio of 8:16:8:8 (inhalation and exhalation- 8 seconds, retention - 16 seconds, suspension - 8 seconds).
- Anyone over 12 years of age can practice it. Cardiac patients should NOT exceed their time capacity.
- The favorable pressure changes in lungs due to the pause breath pattern provide better oxygenation. The pause and breath experience help the mind feel quietude and inner harmony and provides a sedative effect on the nervous system as it balances the energies in our system. It encourages us to pause and reflect when we have an imbalance of thoughts and energies.
The pause and breathe technique in yoga extends beyond physical postures—it is a pathway to deeper self-awareness, mindfulness, and emotional balance. Through the yoga pause, practitioners can cultivate a profound connection with their inner selves and enrich their yoga journey and foster holistic well-being. Embrace the moments of stillness, harness the breath, and embark on a journey of self-discovery through the transformative power of pause in yoga.