There are several breathing practices used in yoga and pranayama that involve breath retention, that is, the holding of the breath at the end of the inhale or exhale or both. Sometimes this can be a mere fraction of a second, a mental separation of the two aspects of the breath, providing a definitive end to one before the other begins. Other techniques require a substantially longer pause – for seasoned practitioners (with no medical contraindications prohibiting safe practice) each retention can last 10, 20 seconds or even longer, with the ultimate aim of Kevala Kumbhaka (the complete suspension of the breath for as long as the practitioner wishes).
The basic effects of pranayama breathing exercises fall into one of 3 categories, and each category can be defined by the ratio of time spent in each of the 2 dimensions (I.e. the inhale and the exhale) –
- Energising = longer inhale than exhale
- Balancing = equal ratio of inhale:exhale
- Calming = longer exhale than inhale
When we advance to incorporating retentions, there is also a similar pattern. We’re essentially adding to the length of the dominant aspect to enhance the desired effect.
- Energising breath uses Antara Kumbhaka, inner retention, at the end of the inhale
- Balancing breath uses retention at the end of both the inhale and the exhale
- Calming breath uses Bahir Kumbhaka, outer retention, at the end of the exhale
If you want to try adding breath retention to your pranayama practice here’s a simple exercise to get you started. It uses a 10 second full-breath cycle, that’s 6 breaths per minute, which is generally considered to be a healthy rate at which one can experience some of the many benefits of a regular pranayama practice.
4-1-4-1 Breath
- Inhale through the nose to a count of 4
- At the top of the inhale, hold for 1
- Exhale through the nose for a count of 4
- At the end of the exhale, hold for 1
- Repeat for 10 rounds or until the desired effect is achieved
Gradually this can be built up to 4:4:4:4, a practice called Sama Vritti Pranayama, or Box Breathing.
- Inhale through the nose to a count of 4
- Hold the breath for a count of 4
- Exhale through the nose for a count of 4
- Hold for a count of 4 before the next inhale begins
- As with the 4:1:4:1 breath, repeat for 10 rounds or until the desired effect has been achieved
These practices are intended to balance the breath and, by extension, the body. Balancing breaths can calm us when we get over-stimulated, and lift us when we are under-stimulated, taking us to a point of equilibrium rather than to the opposite extreme. They are very helpful for times when we need to be alert but calm, relaxed but still consciously attentive.
NB// If you have any respiratory or coronary issues please do not attempt any kind of breath retention without prior consultation with your doctor or other health professional.
Coming soon – a more detailed look at the effects and benefits of breath retention