Breath retention (Kumbhaka)
Breath retention can be practised in many ways; it can be
Breath retention can be practised in many ways; it can be practised alone or within a structured pranayama.practised alone or within a structured pranayama.
Retention allows a longer period for assimilation of prana, j
Retention allows a longer period for assimilation of prana, just as it allows more time ust as it allows more time for the exchange of gasesfor the exchange of gases in the cells, i.e. oxygen and carbon dioxide. Patanjali also states that retention of the breath after expiration in the cells, i.e. oxygen and carbon dioxide. Patanjali also states that retention of the breath after expiration removes the obstacles to yoga and stops fluctuations of the mind (Swami Muktibodhananda, 1993).
removes the obstacles to yoga and stops fluctuations of the mind (Swami Muktibodhananda, 1993).
Any pranayama with breath retention should be practised in cycles. Retention of more than six or seven Any pranayama with breath retention should be practised in cycles. Retention of more than six or seven seconds requires the application of
seconds requires the application of bandhas, particularly Jalandhara bandha. Tbandhas, particularly Jalandhara bandha. Table 1 shows able 1 shows an examplean example of a practice using kumbhaka. Each should be repeated four times.
of a practice using kumbhaka. Each should be repeated four times.
Inhale – number of Inhale – number of counts
counts
Hold breath –
Hold breath – numbernumber of counts
of counts
Exhale – number of Exhale – number of counts
counts
Hold – number of Hold – number of counts
counts
6 0 6 0
6 0 6 0
6
6 00 1122 00
6
6 00 1122 33
6
6 33 1122 33
6
6 00 1122 33
6
6 00 1122 33
6 0 6 0
6 0 6 0
Table 1 Khumbaka practice Table 1 Khumbaka practice Pranayama is not a first practice in yoga because there are certain skills that need to be acquired first.
Pranayama is not a first practice in yoga because there are certain skills that need to be acquired first.
These include:
These include:
•
• the capacity to relax the bodythe capacity to relax the body
•
• the capacity to relax the mindthe capacity to relax the mind
•
• the capacity to sit stillthe capacity to sit still
•
• some degree of suppleness and body controlsome degree of suppleness and body control
•
• an awareness of breathan awareness of breath
•
• an ability to control the length and pace of the an ability to control the length and pace of the breathbreath
•
• an ability to expand the chestan ability to expand the chest
•
• an ability to exercise control over the abdominal musclesan ability to exercise control over the abdominal muscles
Development in pranayama is an individual undertaking, and the choice of technique will depend on the Development in pranayama is an individual undertaking, and the choice of technique will depend on the participants. The following is a simple guideline as to what order pranayama practices can be introduced:
participants. The following is a simple guideline as to what order pranayama practices can be introduced:
1.
1. Basic breathingBasic breathing
2.
2. Deergham swasam - three part breathDeergham swasam - three part breath
3.
3. Nadi shodhana – alternate nostril Nadi shodhana – alternate nostril breathingbreathing
4.
4. Kaphalabhati – skull shining breath (this is technically termed a kriya)Kaphalabhati – skull shining breath (this is technically termed a kriya)
5.
5. Bhastrika - bellows breathBhastrika - bellows breath
6.
6. Bhramari - humming breathBhramari - humming breath While other progressions are possible,
While other progressions are possible, the above would offer the above would offer development in pranayama practice.development in pranayama practice.
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•
• WaWait for at least four hours afit for at least four hours af ter meals before practiceter meals before practice
•
• Practise pranayama after asana, and before Practise pranayama after asana, and before meditationmeditation
•
• Throughout the practice the body should be Throughout the practice the body should be relaxed and the spine, head relaxed and the spine, head and neck should be erectand neck should be erect and centred
and centred
•
• There should be no strain. The breath should not be held There should be no strain. The breath should not be held longer than comfortablelonger than comfortable
•
• Practise in a Practise in a clean, well-ventilated environmentclean, well-ventilated environment
•
• A comfortable seated or kneeling position should be used A comfortable seated or kneeling position should be used for practicefor practice
•
• The use of hand mudras will help to The use of hand mudras will help to keep the attention and maintain a circuit of pranakeep the attention and maintain a circuit of prana
•
• Make the practice regular and progressiveMake the practice regular and progressive
•
• A yoga teacher should be aware of the benefits of pranayama practice but should not prescribe pranayamaA yoga teacher should be aware of the benefits of pranayama practice but should not prescribe pranayama to cure agitations in participants. The advantages will come gradually to all those that practice
to cure agitations in participants. The advantages will come gradually to all those that practice
•
• Retention of the breath should not be practised if the participant has high blood pressure, blockedRetention of the breath should not be practised if the participant has high blood pressure, blocked nostrils, a cold, or heart problems.
nostrils, a cold, or heart problems.
Techniques Techniques
Deergham swasam – deep breathing Deergham swasam – deep breathing
This is the same as the three part breath mentioned in the basic breathing section. This is a controlled This is the same as the three part breath mentioned in the basic breathing section. This is a controlled combination of abdominal or diaphragmatic breathing, chest or thoracic breathing and
combination of abdominal or diaphragmatic breathing, chest or thoracic breathing and clavicle breathing.clavicle breathing.
Nadi shodhana – alternate nostril
Nadi shodhana – alternate nostril breathingbreathing
This practice alternatively passes the breath through one nostril and then the other. The right nostril is the This practice alternatively passes the breath through one nostril and then the other. The right nostril is the fiery or heating nostril and the left nostril is the cooling nostril. Breathing through the right nostril creates fiery or heating nostril and the left nostril is the cooling nostril. Breathing through the right nostril creates more heat in the system and breathing through the
more heat in the system and breathing through the left helps to left helps to cool you.cool you.
Peop
People do not breath le do not breath through their nostrils through their nostrils equally all the equally all the time, time, One or the other One or the other will be favoured. will be favoured. The leftThe left nostril is the path of the Nadi called Ida and the right is Pingal
nostril is the path of the Nadi called Ida and the right is Pingala. a. The nose is directly linked to the brainThe nose is directly linked to the brain and the nervous system.
and the nervous system. The Indian yogis believe The Indian yogis believe that many diseasethat many diseases can be linkes can be linked to disturbed nasald to disturbed nasal breathing.
breathing. Breathing in only through the left nostril, will access the right ‘feeling’ hemisphere of the brainBreathing in only through the left nostril, will access the right ‘feeling’ hemisphere of the brain,, and breathing in, only through the right nostril, will access the left ‘thinking’ hemisphere of the brain.
and breathing in, only through the right nostril, will access the left ‘thinking’ hemisphere of the brain.
Alternating the breath between nostrils will activate and balance both areas of the brain.
Alternating the breath between nostrils will activate and balance both areas of the brain.
Benefits:
Benefits: unblocks and balances the flow of vi unblocks and balances the flow of vital energy in the body, calms the nervous system, inducestal energy in the body, calms the nervous system, induces tranquillity
tranquillity, clarity , clarity of thought and of thought and concentrationconcentration, lowers , lowers stress and anxiety stress and anxiety levelslevels
Precautions:
Precautions: epilepsy epilepsy, headaches, congestion or tiredness , headaches, congestion or tiredness (with inability to concentrate)(with inability to concentrate)
Technique:
Technique:
•
• Sit in a suitable upright seated posture and breathe normally. Hold the fingers of the right hand inSit in a suitable upright seated posture and breathe normally. Hold the fingers of the right hand in front of the face in Nasikara mudra and rest the middle and index fingers on the forehead – so that front of the face in Nasikara mudra and rest the middle and index fingers on the forehead – so that the thumb is above the right nostril and the ring finger is above the left nostril.
the thumb is above the right nostril and the ring finger is above the left nostril.
•
• Use the thumb and the ring finger to alternately close each of the nostrils by gently pressing the sideUse the thumb and the ring finger to alternately close each of the nostrils by gently pressing the side of each nostril so as to stop the flow of
of each nostril so as to stop the flow of breath through that nostril. Ensure the elbow is tucked in tobreath through that nostril. Ensure the elbow is tucked in to avoid an aching arm during practice, or support it with the opposite hand. Moola bandha can be avoid an aching arm during practice, or support it with the opposite hand. Moola bandha can be practised with Nadi shodhana.
practised with Nadi shodhana.
•
• The left hand can The left hand can be placed in Jnana mudra or another mudra.be placed in Jnana mudra or another mudra.
•
• Inhale through the left nostril and then close the left nostrilInhale through the left nostril and then close the left nostril
•
• Exhale out of the right nostrilExhale out of the right nostril
•
• Inhale into the right nostril and then close the right Inhale into the right nostril and then close the right nostrilnostril
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•
• Exhale out of the left nostril – this is one roundExhale out of the left nostril – this is one round
•
• Practise with an equal length of Practise with an equal length of inhalation and exhalation. For example, a count of two inhalation and exhalation. For example, a count of two or count ofor count of four
four. There should be . There should be no strain and the no strain and the breaths should be smoothbreaths should be smooth
•
• Practise five roundsPractise five rounds
•
• The first in breath is always through the lefThe first in breath is always through the lef t nostril and the last out breath is also always out throught nostril and the last out breath is also always out through the left nostril
the left nostril
•
• Kumbhaka and extension of the exhalation can Kumbhaka and extension of the exhalation can also be introduced once comforalso be introduced once comfortabletable
Kaphalabhati – skull shining breath Kaphalabhati – skull shining breath T
Technically a cleansing practice (kriya) as it echnically a cleansing practice (kriya) as it cleanses the nasal passages. It cleanses the nasal passages. It is an invigorating is an invigorating practice thatpractice that activates the prana (this is why it
activates the prana (this is why it sits well as a pranayama practice) .sits well as a pranayama practice) .
Benefits:
Benefits: exhilaration producing vitality and exhilaration producing vitality and stillness, stimulates metabolism, increases oxygenation, goodstillness, stimulates metabolism, increases oxygenation, good for asthma and mild bronchitis and mucous disorders
for asthma and mild bronchitis and mucous disorders
Precautions:
Precautions: dizziness, vertigo, high dizziness, vertigo, high blood pressure, pregnancyblood pressure, pregnancy, weak pelvic floor , weak pelvic floor after pregnancyafter pregnancy
Technique:
Technique: this technique requires practice and is not the this technique requires practice and is not the easiest for a beginner to pick up. Other easiest for a beginner to pick up. Other practicespractices should be mastered first.
should be mastered first.
•
• Sit in a suitable upright seated posture. Bring the attention to the abdominal area. Place hands onSit in a suitable upright seated posture. Bring the attention to the abdominal area. Place hands on the upper stomach. Feel the stomach expand and contract (like laughing out loud,
the upper stomach. Feel the stomach expand and contract (like laughing out loud, when contracted).when contracted).
Turn this into a ‘ha’ out breath on the next contraction and then change the breath to a nostril out Turn this into a ‘ha’ out breath on the next contraction and then change the breath to a nostril out breath (like blowing a feather away from under the nose). It is a very strong tight contraction. The breath (like blowing a feather away from under the nose). It is a very strong tight contraction. The body stays upright and does not move. Breathe in
body stays upright and does not move. Breathe in and the stomach expands.and the stomach expands.
•
• Relax into normal breathing after the practice.Relax into normal breathing after the practice.
•
• The speed of the practice should be slow at first, and then can speed up once the technique isThe speed of the practice should be slow at first, and then can speed up once the technique is mastered, so that it becomes ‘snappy’.
mastered, so that it becomes ‘snappy’.
•
• Initially practise a round of ten, and then progress to three rounds of Initially practise a round of ten, and then progress to three rounds of ten.ten.
Bhastrika – bellows breath Bhastrika – bellows breath
This pranayama technique is said to fan the internal fire by
This pranayama technique is said to fan the internal fire by heating the physical and subtle bodies.heating the physical and subtle bodies.
Benefits:
Benefits: creates a refreshing, exhilarated and expanded sensation; induces peace and tranquillity of creates a refreshing, exhilarated and expanded sensation; induces peace and tranquillity of mind; removes phlegm; aids digestion; good for asthma
mind; removes phlegm; aids digestion; good for asthma
Precautions:
Precautions: dizziness, ver dizziness, ver tigo, high blood pressure, pregnancytigo, high blood pressure, pregnancy, weak pelvic floor , weak pelvic floor after pregnancyafter pregnancy
Technique:
Technique:
•
• Sit in a suitable upright seated posture. Hold the spine upright and close the eyes. Focus on theSit in a suitable upright seated posture. Hold the spine upright and close the eyes. Focus on the abdomen.
abdomen.
•
• Rhythmically contract and expand the abdomen to produce even breathing. The Rhythmically contract and expand the abdomen to produce even breathing. The abdomen contractsabdomen contracts on the in breath an
on the in breath and expands on the out d expands on the out breath. breath. This is relaxed and light.This is relaxed and light.
•
• Do between ten to thirty cycles.Do between ten to thirty cycles.
•
• On completion, draw in and hold breath (kumbhaka) applying Moola and Jalandhara bandha as youOn completion, draw in and hold breath (kumbhaka) applying Moola and Jalandhara bandha as you are able. This is one round. The
are able. This is one round. The inhalation and exhalation are the same length.inhalation and exhalation are the same length.
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Copyright © 2012 Active IQ Ltd. Copyright © 2012 Active IQ Ltd. Manual not for resaleManual not for resale Level 3 Diploma in Teaching Yoga (QCF) - Manual Level 3 Diploma in Teaching Yoga (QCF) - ManualBhramari – bee or
Bhramari – bee or humming breathhumming breath
Bhramari is the name of the humming sound made by the black bee. This is a subtle and tranquilising Bhramari is the name of the humming sound made by the black bee. This is a subtle and tranquilising pranayama with a meditative purpose.
pranayama with a meditative purpose.
Benefits
Benefits: good for removing anger and anxiety; encourages one pointedness of mind.: good for removing anger and anxiety; encourages one pointedness of mind.
Precautions:
Precautions: ear infections, heart problems. Introverted or depressed people should not substitute a ear infections, heart problems. Introverted or depressed people should not substitute a mantra for the humming sound
mantra for the humming sound
Technique:
Technique:
•
• Sit in a suitable upright seated positionSit in a suitable upright seated position
•
• Seal the ears with thumbs (or index/middle fingers) and place the fingers on Seal the ears with thumbs (or index/middle fingers) and place the fingers on top of the headtop of the head
•
• Breath in, exhale making a humming sound or OM sound (the sound can also be replaced with aBreath in, exhale making a humming sound or OM sound (the sound can also be replaced with a suitable mantra sound). The lips should remain closed with the teeth slightly apar
suitable mantra sound). The lips should remain closed with the teeth slightly apar t.t.
•
• Be aware of the reverberation and sound in the Be aware of the reverberation and sound in the centre of the headcentre of the head
•
• Practice five to ten rounds for a beginner or general classPractice five to ten rounds for a beginner or general class
•
• For personal practice, explore longer For personal practice, explore longer periodsperiods There are many other practices to explore such as
There are many other practices to explore such as Sitali and Sitkari (cooling breaths) and Ujjai breathing;Sitali and Sitkari (cooling breaths) and Ujjai breathing;
these can be explored
these can be explored during personal practice.during personal practice.
Pranayama is a beautiful and profound practice which is often overlooked in yoga classes. It is effective Pranayama is a beautiful and profound practice which is often overlooked in yoga classes. It is effective in stilling the mind, and in
in stilling the mind, and in preparing for meditation. Prapreparing for meditation. Pranayama should be practised regularly as a centralnayama should be practised regularly as a central component to any yoga practice.
component to any yoga practice.