Kumbhaka Pranayama is a breath retention technique during pranayama. Kumbha means a pot that can be full or empty. Holding the breath in between Inhalation (Puraka in Sanskrit) and Exhalation (Rechaka in Sanskrit) is called Antara kumbhaka or Internal breath retention, and holding the breath in between exhalation (Rechaka) and inhalation (Puraka) is called Bahya or External breath retention. It is performed in two ways: Sahita and Kevala. In this section, we will explore the detailed benefits of Kumbhaka Pranayama, provide instructions on how to perform it, outline its techniques, offer guidance for beginners, and discuss precautions and possible side effects.
“Athaasana dridhe yogee vashee hitamitaashanaha. Guroopadishtamaargena praanaayaamaansamabhyset“.
Thus, being established in asana and having control (of the body), taking a balanced diet, pranayamas should be practiced according to the instructions of the master. – Hatha Yoga Pradipika 2:1
In pranayama, the practices focus more on inhalation and exhalation at the beginning to strengthen the lungs and nervous system, preparing for the practice of kumbhaka.
Benefits of Kumbhaka Pranayama
The benefits of Kumbhaka pranayama are categorized into various areas: Respiratory System, Mental, Focus and Concentration, Boosting Energy, Athletics, and Digestion.
1. Respiratory System:
It improves the function of the lungs. Lungs hold fresh air during kumbhaka, allowing oxygen to saturate the bloodstream more effectively. Holding your breath during Internal retention, or Antara Kumbhaka, stretches the muscles in the lungs. Therefore, it improves lung capacity.
2. Mental:
When breath is stilled during kumbhaka, senses are stilled, and the mind becomes silent. Breath is the bridge between the three major parts – the body, the senses, and the mind. So, it helps to lower the levels of stress and anxiety.
3. Focus and Concentration:
Kumbhaka pranayama brings about peace, clarity of thoughts, and concentration as it reduces stress and anxiety. The brain functions at its best to enhance decision-making under pressure and increase productivity.
4. Boost Energy:
Kumbhaka pranayama activates various brain centers and harmonizes the pranas (vital energy) in the body. Fresh air enters the lungs during inhalation, and fresh oxygenated air gets more time to supply energy to the blood during kumbhaka. Thus, it helps boost energy.
5. Athletics:
It is an excellent tool for enhancing pre-workout focus and aiding post-workout recovery for athletes and fitness enthusiasts.
6. Digestions:
It enhances digestion by supplying oxygen to the blood and expelling carbon dioxide from the blood.
How to Do Kumbhaka Pranayama
Kumbhaka Pranayama is a simple yet powerful technique that anyone can try at home. It improves lung capacity, reduces stress and anxiety, and improves focus and concentration. It is a gradual process and should be performed with caution. Never strain. Here are the steps below –
- Preparation:
Sit on Padmasana (Lotus Pose) or siddha yoni asana, or Sukhasana on the floor. If you have difficulty sitting on the floor, sit on a chair with an upright backrest. Hands placed on your knees (recommended for beginners) or in the Nasagra mudra (nose tip position). Maintain an upright posture with the body above the waist, keeping the spine straight, shoulders relaxed, chin slightly elevated, and eyes closed. Perform it in the morning or adjust your non-intercepted time before a meal or 4 to 5 hours after a meal. See the Kumbhaka Pranayama MASTERCLASS video for more guidance.
- Ratios:
Start with the lowest ratio,1:1:1. Inhale for a count of 3, hold your breath for a count of 3, and exhale for a count of 3, or adjust the count according to your strength. Do not force the breath. Before starting Inhalation, exhale completely.
- Inhale:
Inhale deeply, fill your belly, ribs, and chest. Count to 3 silently. Concentrate on your breath and make sure your posture is perfect.
- Hold: (internal retention or antara kumbhaka)
Hold your breath. Count to 3 and focus on the posture.
- Exhale:
Exhale the breath slowly and completely. Count to 3.
- Repeat:
Repeat the cycle for 5 rounds. Perform normal breathing before each round. Continue practicing the cycle until you have mastered it.
- Advance:
Anyone can try these steps at home. For more details, step-by-step guidance, follow the techniques of kumbhaka pranayama
Additional Steps Before Practicing Kumbhaka (Optional)
After achieving perfection in asanas, one should practice pranayama and gradually incorporate kumbhaka into their breathing techniques for improved results. After reaching an advanced stage of yogic practice, one can practice asanas and pranayama together with kumbhaka. Beginners should start with asanas before incorporating pranayama into their daily routine. After mastering pranayama, gradually incorporate kumbhaka. Knowledge of mudra and bandhas is essential while practicing kumbhaka pranayama.
Types of Kumbhaka Pranayama Based on Performance
Kumbhaka Pranayama is performed in two ways – Sahita and Kevala
- Sahita kumbhaka – Breath is performed with Intensity and deliberately. Holding breath after inhalation is called Antara Kumbhaka or Internal breath retention. Holding the breath after exhalation is called Bahya Kumbhaka or External breath retention.
- Kevala kumbhaka – Kevala means “itself” or “absolute. It is performed at the highest stage of yogic practice. It is unaccompanied by Puraka or Rechaka. At this stage, one is isolated from the physical world, experiences a feeling of joy and peace.
How To Do (Advanced) Kumbhaka Pranayama
For advanced practice, one can incorporate kumbhaka into various pranayamas, such as Nadi Shodhana, Sheetali Pranayama, Bhramari Pranayama, Ujjayi Pranayama, Bhastrika Pranayama, Kapalbhati Pranayama, and Surya Bheda Pranayama. Follow the techniques below for step-by-step guidance on how to do kumbhaka with Nadi Shodhana pranayama.
Techniques of Kumbhaka Pranayama (Breath Retention)
Techniques of Kumbhaka Pranayama are divided into two parts: Technique 1 (with Internal retention or Antara kumbhaka) and Technique 2 (with Internal and External retention or Bahya kumbhaka). Beginners should start with Antara Kumbhaka, which is internal breath retention, and then gradually progress to Bahya Kumbhaka, or external breath retention.
Note: These techniques focus on Kumbhaka through Nadi Shodhana pranayama to achieve optimal results in Kumbhaka practice.
A. Technique 1 (with Antara kumbhaka or Inner retention)
In this technique, Antara Kumbhaka or Internal breath retention is introduced.
Stage 1:
- Begin with the ratio of 1:1:1. Take a count of 5:5:5 and start.
- Close the right nostril and inhale through the left nostril smoothly and silently for a count of 5.
- Close both nostrils, retain the breath, and count to 5.
- Exhale through the right nostril and count to 5. Keep the left nostril closed.
- Inhale through the right nostril, count to 5.
- Close both nostrils and hold the breath in internal retention for a count of 5.
- Keep the right nostril closed, exhale through the left nostril for a count of 5.
- This is one round using the ratio 5:5:5.
- Maintaining constant awareness of the breath practice up to 10 rounds.
Pro Tips:
Here, all ratios and corresponding counts are for reference only; adjust the ratios and counts according to your strength. Never strain.
Extension: After comfort in the count 5:5:5, increase the count by adding one unit to inhalation, one unit to internal retention, and one unit to exhalation. The new count will be 6:6:6. When you are comfortable in this count without strain, gradually increase the count to 7:7:7. In this way, you can reach the maximum count of 10:10:10. Keep constant focus on breath and reduce the count number when you feel strain.
Stage 2:
After perfecting the ratio of 1:1:1, increase the 1:1:2. Begin with the lowest count of 5:5:10. Inhale for a count of 5, internal retention or kumbhaka for a count of 10, and exhalation for a count of 10.
Extension: When you reach the count of 5:5:10, gradually increase the count by adding one unit in inhalation, one unit to internal breath retention, and two units to exhalation. The new count will be 6:6:12. Gradually increase the count to 7:7:14 until reaching 10:10:20 without strain.
Stage 3:
In this stage, the ratio will be 1:2:2. Begin with the lowest count of 5:10:10, inhale for a count of 5, internal retention or kumbhaka for a count of 10, and exhalation for a count of 10. Carefully focus on breath and be perfected in this stage.
Extension: You can extend this stage by gradually increasing the count to 6:12:12 and next 7:14:14. The Maximum count will be 10:20:20.
Stage 4: (Intermediary stage of kumbhaka)
The next ratio is 1:3:2, and this is the Intermediary stage. Inhale for a count of 5, Antara or Internal kumbhaka for a count of 15, and exhalation for a count of 10. Practice the stage carefully without feeling any discomfort.
Extension: After perfecting in this count of 5:15:10. Gradually increase the count by adding 1 unit to Inhalation, 3 units to Antara kumbhaka or Internal retention, and 2 units to Exhalation.
Stage 5: (Final stage of Antara kumbhaka)
This is the final stage, and the ratio is 1:4:2. Begin with the count of 5:20:10. After perfecting in this stage, gradually increase the count.
Extension: Increase the count by adding 1 unit to inhalation for a count of 6, 4 units to antara kumbhaka or internal breath retention for a count of 24, and 2 units to exhalation for a count of 12. This round will be 6:24:12. In this way, gradually increase the count until reaching the highest stage for a count of 10:40:20.
Advanced Practice of Kumbhaka Pranayama: (addition of bandhas)
After perfecting your individual practice, start with Antara kumbhaka using Jalandhara bandha. Then, practice both Jalandhara and Moola bandha together without strain.
Jalandhara Bandha:
In this advanced stage of pranayama with bandhas, practice with the proper guidance of expert instructors or practitioners. First practice Jalandhara bandha with Antara kumbhaka or Internal retention. Start with the lowest count.
- Inhale through the left nostril.
- Practice Jalandhara bandha with Antara kumbhaka or Internal retention.
- Release Jalandhara and exhale through the right nostril.
- Inhale through the right nostril.
- Perform Jalandhara with internal retention.
- Release Jalandhara and exhale through the left nostril.
- This is one round, practice 5 rounds, and gradually build up the count without strain.
Jalandhara and Moola Bandha:
Start with the lowest count and combine Jalandhara and Moola bandha.
- Inhale through the left nostril.
- Perform internal kumbhaka with both nostrils closed.
- Practice Jalandhara bandha first, then Moola bandha.
- After reaching the count in retention, release Moola bandha, and then Jalandhara bandha.
- Exhale through the right nostril.
- Inhale through the right nostril after exhaling.
- Close both nostrils and perform internal kumbhaka.
- Practice Jalandhara and Moola bandha.
- Release Moola bandha and then Jalandhar bandha.
- Exhale through the left nostril.
- This is one round, practice 5 rounds.
B. Technique 2: with Antara and Bahya kumbhaka (Internal and External retention)
In this technique, Bahya Kumbhaka (External breath retention) is introduced.
Stage 1:
- Begin with the ratio 1:1:1:1 and count, such as 5:5:5:5.
- Inhale through the left nostril, count to 5.
- Retain the breath in Antara kumbhaka (Internal retention), count to 5.
- Exhale through the right nostril, count to 5.
- After exhalation, close both nostrils, hold the breath outside, and count to 5.
- Exhale slightly through the right nostril to remove any left air in the lungs and refresh the respiratory system.
- Inhale through the right nostril, count to 5.
- Retain the breath in Antara Kumbhaka (Internal retention), count to 5.
- Exhale through the left nostril, count to 5.
- Again, close both nostrils, hold the breath outside, and count to 5. If necessary, exhale slightly through the right nostril before repeating the process.
- Repeat this complete process 5 times.
Extension: Increase the ratio from 5:5:5:5 to 10:10:10:10. Gradually increase by adding 1 unit each to inhalation, internal retention, exhalation, and external retention as 5 to 6, 6 to 7, until reaching 10:10:10:10. Do not increase the count for inhalation until the counts on exhalation and breath retention are comfortable.
Stage 2:
After you perfect stage 1, adjust the ratio to 1:1:2:1. Begin with a low count and gradually increase it as previously mentioned. Begin with the ratio 5:5:10:5.
Extension: After you are comfortable with this ratio, you should increase the count by adding 1 unit to inhalation, 1 unit to internal retention, 2 units to exhalation, and 1 unit to external retention. The new count will be 6:6:12:6. You can increase the ratio after mastering this stage. Similarly, do not increase the count on inhalation until you are comfortable with exhalation and breath retention.
Stage 3:
The next ratio is 1:2:2:1. Begin with the lowest count of 5:10:10:5. Do not increase the count for inhalation until the relative counts for exhalation and breath retention are comfortable.
Stage 4:
The next ratio is 1:2:2:2. Begin with the lowest count of 5:10:10:10. You can increase the count gradually without strain.
Stage 5:
The next ratio is 1:3:2:2. Begin with the lowest counts of 5:15:10:10. Each time, before moving to the next stage, you must be comfortable with the previous stage to gradually build up without strain.
Stage 6: (Final stage of kumbhaka Pranayama)
The final ratio is 1:4:2:2. Begin with the lowest count for 5:20:10:10.
Advanced Practice of Kumbhaka Pranayama: (addition of bandhas)
When Technique 2 is achieved perfectly, include bandhas in your practice with the lowest count and ratio. Before applying bandhas, one should master them through individual practice. First practice Jalandhara bandha with Antara kumbhaka or Internal breath retention. After perfecting this stage, apply Jalandhara bandha with External breath retention or Bahya kumbhaka. After perfecting this stage, combine Jalandhara and Moola bandha in Internal and External retention.
Note: After practice Kumbhaka Pranayama, relax on savasana.
Can Beginners Practice Kumbhaka?
Yes, beginners can practice kumbhaka with the help of proper guidance from Instructors or expert practitioners. Follow the steps carefully.
The entire process will be conducted smoothly and silently. At any stage of kumbhaka pranayama, if you feel strain, take a rest and breathe normally. If the problem persists longer, seek guidance from a doctor or a competent teacher.
Stage 1: (with Internal retention or Antara kumbhaka)
- Sit on Padmasana (Lotus Pose) or Sidha yoni asana or Sukhasana: Body above the waist, spine straight, shoulders relaxed, chin slightly upward, hands placed on the knees, and eyes closed. Perform it sitting on the floor.
- If you have a problem sitting on the floor, you can perform kumbhaka on a chair with an erect backrest.
- Start with the lowest ratio of 1:1:1. Inhale for a count of 5, retention for a count of 5, and exhale for a count of 5.
- Inhale through both nostrils, count to 5. Focus on breath.
- Hold your breath, count to 5. It is called Antara Kumbhaka (Internal breath retention).
- Exhale through both nostrils, count to 5.
- If you feel strain, breathe normally.
- This is one round, practice 5 rounds.
Stage 2: (with Internal and External retention (Bahya kumbhaka)
- After perfecting stage 1, follow these steps.
- Sit in the same posture, spine straight, shoulders relaxed, eyes closed, chin slightly upward, hands placed on the knees.
- Inhale through both nostrils, count to 5.
- Hold your breath, count to 5.
- Exhale through both nostrils, count to 5.
- Again, hold the breath after exhalation. Count to 5. It is called Bahya Kumbhaka (External breath retention).
- If you feel strain, breathe normally.
- This is one round, practice 5 rounds.
One can start kumbhaka pranayama with these basic steps and master it before going to the advanced stage.
Why is Each Step Important in Kumbhaka Pranayama?
Each step of kumbhaka pranayama includes Inhalation (Puraka), Internal breath retention (Antara kumbhaka), Exhalation (Rechaka), and External breath retention (Bahya kumbhaka), which require deep concentration on breathing, focus on correct posture, and duration of breathing and holding. The systematic execution of all four steps in order establishes a powerful breathing pattern that enhances respiratory capacity and improves mental clarity. Therefore, each step, along with its corresponding ratios, makes the practice smooth and more advanced.
What Are the Precautions/Contraindications of Kumbhaka Pranayama
The precautions and contraindications of Kumbhaka Pranayama include considerations for illness, anxiety and depression, heart and lung issues, pregnancy, meal times, breathing techniques, environmental factors, respiration quality, physical contortion, tremors, and posture.
1. Illness:
During illness, avoid pranayama and kumbhaka because the normal body temperature is high, which can be affected further.
2. Anxiety and Depression:
You can avoid Kumbhaka for some days if you are depressed and have anxiety. Psychological distress (e.g, depression, anxiety) and physical symptoms (e.g, heart rate) are connected; one’s changes make the other, which worsens further.
3. Heart and Lungs:
A person with a heart problem, high blood pressure, or any major respiratory disorder must take guidance from competent teachers or expert practitioners. You need to understand which stages of kumbhaka pranayama you should avoid. In these stats, kumbhaka or breath retention directly affects heart rate, which may cause a major problem.
4. Pregnancy:
Technique 2 is not suitable for women in the latter half of pregnancy. Women during pre-pregnancy and post-pregnancy should take guidance from expert practitioners. In the latter half of pregnancy body needs more oxygenated, purified blood and a stable heart rate. So, breath retention or Kumbhaka may affect the pregnancy.
5. Meals:
Avoid practice immediately after meals. After meals, the heart, lungs, and respiratory system primarily focus on digestion and metabolic processes, which require a higher heart rate and more oxygen. Practicing pranayama immediately after meals can lead to heart palpitations. Practice kumbhaka pranayama at least 4-5 hours after a heavy meal and 2 hours after a light snack.
6. Time:
It is best to practice pranayama in the morning, during sunrise, and before meals. Early morning is traditionally seen as the best time, as the air is fresh and the body has gone the longest period since the last meal. The time between 4:00 AM and 6:00 AM (Brahma muhurta) is cited in traditional texts. Time varies according to geography across the region. So, choose the uninterrupted time that is best fit for you.
7. Breathing:
During kumbhaka pranayama, breath should not be forced in any stage. It is a silent and gradual process. Start with the lowest ratio and count. For details, follow the techniques carefully.
8. Environments:
Do not practice in polluted environments. It may cause heart or lung problems.
9. Respiration, Contortion, and Tremor:
Beginners are advised to take a short rest after each round of kumbhaka pranayama and avoid violent respiration, muscle distortion, and shaking of the body. It is a lengthy process, so please do not make it brief. If the problem persists longer, seek guidance from a doctor or a competent teacher.
10. Posture:
When practicing kumbhaka pranayama, ensure that your posture is correct and perfect. Do not perform Kumbhaka (Breath retention) in the standing position, as it may cause one to fall to the ground.
FAQs (Frequently Asked Questions)
Kumbhak (Breath Retention) is a powerful technique of pranayama. It is a gradual process and should be performed with caution; never strain. Sit on Padmasana, or Sukhasana, or Sidha yoni asana, body above the waist, spine straight, shoulders relaxed, hands placed on your knees, eyes closed. Breathing includes Inhalation, holding the breath, and Exhalation. This entire process is called Kumbhaka Therapy. For a details step-by-step guide, go to the section How to Do Kumbhaka Pranayama.
A person with Heart problems, Respiratory issues (e.g, acute asthma), a Hernia, and Pregnant should not practice Kumbhaka. Seek guidance from expert practitioners before performing kumbhaka. Details.
Padmasana (Lotus pose) or Sukhasana is the best for kumbhaka. Sit with a cross-legged position on the floor, spine straight, Chin slightly upward, Eyes closed. You can sit in a chair if you have a problem sitting on the floor. Details.
The ideal time to practice Kumbhaka is during Brahma Murtha, from 4:00 AM to 6:00 AM, as stated in traditional texts. Details.
Before attempting breath retention or kumbhaka, master basic pranayama. Start with the lowest ratio of 1:1. Inhale for a count of 5, exhale for a count of 5. Details.
Yes, Kumbhaka improves lung capacity. Lung capacity refers to the total amount of air the lungs can hold after a deep inhalation. When practicing Kumbhaka, the air remains fully contained within the lungs for a period of time, depending on the individual’s holding time. Consequently, it is beneficial to stretch the muscles related to the lungs, enhancing lung capacity. Details.
Kumbhaka Pranayama is widely regarded as the most effective method for increasing lung capacity, as it is performed under a controlled breathing pattern. Details.
Kumbhaka breathing offers numerous benefits for physical, mental, and respiratory health. Kumbhaka breathing improves lung capacity, enhances mental clarity, and boosts energy. For more details, go to the Benefits of Kumbhaka Pranayama
Internal Kumbhaka is Internal Breath retention or Antara Kumbhaka. Details.
The benefits of Internal breath retention, or Antara Kumbhaka, are mainly focused on purifying the blood and boosting energy. Details.
5 types of Kumbhak are –
1. Internal breath retention or Antara Kumbhaka.
2. External breath retention or Bahya Kumbhaka.
3. Sahita Kumbhaka.
4. Kevala Kumbhaka.
5. Sama Vritti Kumbhaka (Equal ratio, e.g, 1:1:1).
Videos
Kumbhaka Pranayama MASTERCLASS: Full Breath Retention Guide (Benefits, How-to) | Yoga Asish