Kumbhaka

Kumbhaka, or breath retention, gets its name from the Sanskrit kumbha, or “pot,” referring to the torso as a container for breath.

Current research has found that, when paired with slow breath (for example, ujjayi), a brief kumbhaka (lasting for approximately 20-25% of the whole breath cycle) raises oxygen consumption and metabolic rate[1]. This contrasts with prolonged kumbhaka (lasting about 50% of the breath cycle), which lowers oxygen intake and metabolic rate. Kumbhaka also can help sharpen attentiveness and soften anxiety[2]. A group of researchers who are devoting a lot of attention to kumbhaka is Dr Nivethitha and colleagues. A pilot study found that systolic blood pressure and rate pressure product product (a measure of how efficiently the heart is able to move blood around) would change during practice but return to baseline afterwards[3]. Additionally, the same study found that diastolic blood pressure and mean arterial pressure would change during practice and improved levels would persist afterwards. Another study by the same researchers found that a kumbhaka practice improved measures of cerebrovascular hemodynamics such as end-diastolic velocity, mean flow velocity, and pulsatility index[4]. A kumbhaka practice can have a significant influence on improving our cardiovascular system, especially as it pertains to brain blood flow health.

Contraindications

Kumbhaka should not be practised by those with heart or blood pressure problems or by women who are pregnant or menstruating. It is recommended to be performed in the presence of a partner who can monitor for safety.

Instructions

Kumbhaka can be coupled with other prânâyâmas, such as ujjayi or nadi shodhana. The breath hold can be performed after the inhale (known as antara kumbhaka) or after the exhale (known as bahya kumbhaka).

Antara Kumbhaka

Beginning posture: Padmasana, ardha padmasana, or siddhasana/siddha yoni asana, with the jaw relaxed.

Breath shape: With the lungs expanded, the rib cage closely hugs the lungs to contain the air and hold its
shape. Antara kumbhaka engages both jalandhara and mula bandhas.

Rhythm: Initially, antara kumbhaka is held for half the exhale duration in a 1-1-2 pattern (inhale-hold-exhale). Practitioners may advance by building gradually to meet a 1-2-2, 1-3-2, up to a 1-4-2 pattern. (Note that 1-1-2 does not necessarily designate the number of counts. Instead, it indicates the ratio. For example, a 1-1-2 cycle might consist of a 2-count inhale, 2-count hold, and 4-count exhale.)

Awareness: Physical – on the shape of the thoracic container. Mental – on the stillness of the hold.

Duration: Up to 5 minutes of kumbhaka-breath cycles.

Advanced practice: This prânâyâma can be advanced by extending the duration of the hold and by decreasing the number of breaths between holds. Begin with a 1-1-2 ratio (inhale-hold-exhale), with a few continuous breaths between each hold. Gradually reduce the number of breaths between holds until you can consistently cycle between sets consecutively for five minutes. Then, advance to a 1-2-2 ratio with a few breaths between each hold. Gradually reduce the number of breaths between holds until you are comfortable practising this ratio with consecutive inhales for five minutes. Continue in this way to build your antara kumbhaka capacity.

This advancement should be approached very gradually, giving weeks (or more) of practice to each marking point before moving on to the next one. It should also be remembered that each day is new for the body (and yesterday’s breath-hold time may not necessarily be reached today).

Guided Practice – Antara Kumbhaka

Begin in a grounded seated asana. Take one or more deep, cleansing breaths as you bring your awareness to the movement of the air in each inhale and exhale.

Begin a new breath, giving two counts to the inhale. As you near the top of the inhale, engage jalandhara bandha and mula bandha and then retain the breath for two counts. Tighten the space between the lungs and the ribs as you hold. Take four counts to exhale as you release mula bandha.

At the resolution of the exhale, release jalandhara bandha, raising the head into a neutral position.

This is one cycle. Take a few continuous breaths before repeating a new cycle.