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breath labBETA

Kumbhaka

Kumbhaka (Breath Retention) is a pranayama of holding the breath after inhalation or exhalation to build lung capacity, increase prana, and calm the mind.

  1. Find a Comfortable Seated Position

    Sit in a stable and comfortable position, such as Padmasana (Lotus Pose) or Sukhasana (Easy Pose), with your spine upright and shoulders relaxed. Rest your hands on your knees in a mudra of your choice, such as Chin Mudra (thumb and index finger touching).

  2. Establish a Steady Breath

    Close your eyes and begin to breathe naturally through your nose. Observe the natural rhythm of your inhalations and exhalations without force. Take a few moments to settle into a steady and relaxed breathing pattern.

  3. Deep Inhalation

    Inhale deeply and slowly through your nose, expanding your abdomen, ribcage, and chest fully. Feel the breath filling your lungs completely.

  4. Apply Full Lungs Breath Retention

    At the peak of your inhalation, hold the breath gently without straining. Keep your body relaxed and focus on the stillness within. Start with a short retention, such as 5-10 seconds, and gradually increase over time.

  5. Slow Exhalation

    Release the breath slowly and steadily through your nose, allowing your lungs to empty completely in a controlled manner. Ensure that your exhalation lasts twice as long as your inhalation. Avoid forceful exhalation and maintain a smooth, steady flow of breath.

  6. [Optional] Apply Empty Lungs Breath Retention

    After fully exhaling, hold the breath out for a brief moment. Maintain a sense of ease and avoid tension in the body. Gradually extend the breath retention as your practice deepens.

  7. Repeat the Cycle

    Continue practicing the sequence of inhalation, internal retention, exhalation, and external retention. Start with a few rounds and increase gradually based on your comfort level.

  8. Gradual Progression

    As you gain experience, gradually extend the duration of your breath retention. Ensure that your exhalation is always twice the duration of your inhalation. Always prioritize a smooth, relaxed breathing pattern, and never force retention beyond your capacity.