Yoga BLOG

Kumbhaka: holding the breath in yoga As a yogi or yogini, you know that yoga consists of several elements, such as asanas, breathing exercises , relaxation, and meditation. Among the classic breathing exercises you may encounter during your yoga classes is Kumbhaka, the conscious holding of your breath. Here you'll learn everything you need to know about this beneficial and effective breathing practice. In yoga, your yoga teacher will likely often encourage you to take a full breath. This breath, at its beginning and end, marks the two main times you can use the yogic breathhold: Bhaya Kumbhaka means holding your breath at the end of a conscious exhalation. Antara Kumbhaka, on the other hand, is holding your breath after a full inhalation, i.e., when your lungs are full. Yoga also offers a third variation: In Kevala Kumbhaka, you consciously breathe shallowly, but without interrupting your rhythmic breath flow by holding your breath. Your body as a "vessel" Like many other asanas and practices, the name Kumbhaka comes from Sanskrit. The word means "holding the breath," but also "breathing exercise." The word "kumbha" is important for a better understanding of the targeted control of breath. It means "vessel" or "pot" and shows you that your body is a space that you can consciously fill with breath or energy. In this context, you are probably already familiar with the terms "prana" (life energy) or "pranayama" (conscious breathing) in your yoga practice. Conscious or unconscious breath holding during Kumbhaka Some things in yoga happen intentionally and controlled, others completely automatically. Breathing pauses in yoga practice can also be divided into two types in this context. First, there is Sahita Kumbhaka. This is the breathing pause we just introduced to you: consciously holding your breath at the end of an exhalation or inhalation. Once you have mastered this, there is also the possibility that the breathing pause can occur naturally at any point in your breathing cycle, without you having to force it or even try to force it. This breath holding is called Kevala Kumbhaka. It is an important step on the path to perfect mind control, as described in Raja Yoga . Beneficial effects on body, mind and soul Especially when you pause for breath while your lungs are full, you experience a multitude of positive effects on your body and mind. All your organs are enriched not only with oxygen but also with life-giving energy, prana. This ensures that all metabolic processes in your body are vitalized. Your muscles, digestion, cardiovascular system, and nervous system benefit from this. Furthermore, the volume of air your lungs can hold is increased. Another bonus for your well-being: your immune system can be sustainably strengthened. At the beginning there is mindfulness A gentle approach to Kumbhaka is to first observe your own breathing. You can do this by sitting or lying in silence in a comfortable position. Observe your natural breathing rhythm without trying to influence or judge it in any way. Over time, you will notice that your breath pauses briefly both at the end of the inhalation and after the exhalation, before then returning to its own, unique rhythm. When you recognize this, you have already developed a good feeling for your breathing. This awareness provides a solid foundation for experiencing the relaxing effects of Kumbhaka. Here's a quick tip: Many yogis find it easier to hold their breath while inhaling, meaning with full lungs. But no matter how you gradually approach Kumbhaka, you should always ensure a calm atmosphere and avoid practicing on a full stomach. Gradually make the breathing pauses a little longer, always as you feel comfortable. Image © madrabothair / 123rf.com