Kumbhaka Pranayama: An Overview

What Is Kumbhaka Pranayama?

Pranayama is a breathing exercise practiced in yoga. Kumbhaka Pranayama is the retention of breath while practicing Pranayama. 'Kumbhaka' is a Sanskrit term that means 'breath retention.' There are two main types of breath retention: Antar Kumbhaka and Bahya Kumbhaka. 'Antar' means inside, and 'Bahya' means outside. In Antar Kumbhaka Pranayama, the breath is retained after inhalation. Retention after exhalation is done in Bahya Kumbhaka Pranayama. Just before Antar Kumbhaka, the lungs will be filled with air by inhalation. Just before Bahya Kumbhaka, complete exhalation has to be done, exhaling more air than usual.

Advanced yogis usually perform two Kumbhaka Pranayama techniques: Sahit Kumbhaka Pranayama and Kevala Kumbhaka Pranayama. Sahit or Sahaja Khumbaka Pranayama is the technique of holding the breath without inhaling or exhaling. Kevala Kumbhaka Pranayama, or isolated breath retention, is often practiced along with Pranayama and meditation sessions.

What Is the Idea Behind Kumbhaka Pranayama?

The way by which the breath is retained explains the term Kumbhaka. Kumbha is a type of pot that is filled with different things. Similarly, the person practicing Kumbhaka Pranayama fills the system with Prana or life force. Prana moves within the body all the time. But something unique and peculiar happens at the time of Kumbhaka, which will never occur during other times. While doing Kumbhaka Pranayama, the Prana gets filled to the brim and remains unshaken, similar to the liquid that reaches the brim of a container. Therefore, the Prana during Kumbhaka will remain immobile and will not try to escape. The unequal energy distribution in the system is responsible for escaping Prana from one position to another, which happens when the physiological and psychological balance gets altered.

How to Practice Kumbhaka Pranayama?

• Preliminary Steps: Preliminary conditioning can be done by being in Sukhasana or any other meditative postures. The posture should be comfortable, easy, and joyful. Sukhasana is also known as the easy pose by sitting conveniently crosslegged. If it is impossible to sit on the floor, the person can try sitting on a chair with an erect backrest. Closing the eyes makes it easy to stay away from distractions.

• Steps For Kumbhaka Pranayama:

  • The initial step is to make a short exhalation and start inhalation. Inhalation must be slow, rhythmic, and done in one long stretch, making it unbroken and whole.

  • The inhalation must be continued until the person feels it is complete and has filled the lungs fully.

  • The foremost step comes after inhalation, holding the inhaled air for a few seconds. It is advised to keep it for about ten seconds or double the time taken to inspire the air.

  • It is preferred to initially practice retaining for a shorter period and gradually increase the time.

  • The person should also ensure no exaggerated movement occurs in the abdominal area during the process.

  • The person must continue sitting in the same posture with the body straight and the spine erect.

  • It is essential to relax the muscles, including the facial muscles.

  • The person should also make sure that the nose is unconstricted.

  • The next step is to exhale the air without sudden or jerky movements.

  • Both the inhalations and exhalations must be long and undisturbed, without any movements or distractions that cause breaks.

  • After exhalation, taking a few normal breaths and relaxing is vital.

What Are the Things to Be Considered While Practicing Kumbhaka Pranayama?

Kumbhaka Pranayama is an advanced breathing technique, as breath retention requires practice, experience, and knowledge about the method. Therefore, consider the following things while practicing Kumbhaka Pranayama.

• Once started practicing the technique, it will be beneficial if done consistently by doing five daily sessions. It is also essential to give pauses after each round.

• The inhaled air can be retained for a short duration, say five seconds, gradually increasing the retention time to ten seconds.

• The technique has to be practiced according to the comfort and convenience of the individual.

• Children prefer to try something other than Kumbhaka Pranayama.

• It is also not recommended in the case of patients with severe cardiac and respiratory disorders.

• Patients with medical conditions should seek medical advice before practicing the technique.

• Since it is an advanced practice, it will be beneficial if done under a yoga educator.

What Are the Benefits of Kumbhaka Pranayama?

The benefits of Kumbhaka Pranayama are:

• It helps to improve the personality and character of an individual.

• It cools the mind and motivates one to practice physical exercises and mindfulness.

• It improves focus, determination, and memory.

• It relieves hypertension (increased blood pressure than normal), diabetes (increased blood sugar levels), and insomnia (a sleep disorder characterized by difficulty sleeping).

• It helps in relieving the symptoms related to respiratory infections or disorders.

• It improves the flow of air into and out of the lungs.

• The retention technique increases carbon dioxide levels in the air that activate the respiratory centers in the brain, leading to more effective gaseous exchange.

• The technique improves oxygenation and brings more oxygen-containing blood to the cells, tissues, and organs, improving the health of the whole body's systems.

• It reduces the strain faced by the respiratory system and its functioning.

Conclusion

Kumbhaka Pranayama is an excellent breathing technique that relieves many respiratory and systemic problems. It can improve mental and emotional health. It is necessary to progress gradually and get assistance from an experienced yoga educator before starting the practice. Taking medical advice should also be considered.