Kumbhaka Pranayama: The Power of Breath Retention in Yoga
In many yogic traditions, breath is the bridge between the body and the mind, it’s between the physical and the subtle. While inhaling and exhaling are natural processes we often take for granted, there is deep transformation that happens in the spaces between the breath.
This is where Kumbhaka, or breath retention, comes in. It is the silent pause that holds power, focus, and presence.
What is Kumbhaka?
The word Kumbhaka means "pot” in Sanskirt, symbolizing the container that holds air. In pranayama, Kumbhaka refers to voluntarily holding the breath either after inhalation (Antar Kumbhaka) or after exhalation (Bahya Kumbhaka).
Breath retention is not simply about holding your breath. It’s a deliberate, conscious pause designed to:
Concentrate life force (prana)
Still the fluctuations of the mind
Train deeper control over the nervous system
Types of Kumbhaka
1. Antar Kumbhaka (Internal Retention)
Hold the breath after inhaling.
Encourages upward energy movement and internal stillness.
Often used in meditative and energetic practices.
2. Bahya Kumbhaka (External Retention)
Hold the breath after exhaling.
Creates a vacuum like stillness, introspection, and grounding.
Often paired with bandhas (energy locks) in advanced pranayama.
3. Sahaja Kumbhaka (Spontaneous Retention)
Breath naturally pauses in deep states of meditation.
Not practiced and arises from deep presence.
Benefits of Kumbhaka Pranayama
Strengthens respiratory capacity
Boosts focus and concentration
Improves oxygen efficiency
Supports emotional regulation and calm
Prepares the body for higher yogic practices (dharana, dhyana)
Energizes and balances the nervous system
Helps control the prana vayu—the subtle energy winds in yoga
Safety + Practice Tips
Kumbhaka is powerful but should be approached mindfully, especially for beginners.
Start with very short retentions (2–3 seconds) and never force the breath
Always practice on an empty stomach, seated comfortably with a long spine
Contraindications: Avoid if you have high blood pressure, heart conditions, are pregnant, or feel dizzy
Practice under guidance if possible, especially when combining with bandhas or advanced pranayama
A Simple Kumbhaka Practice
Try this gentle Kumbhaka with equal ratio breathing:
Sit tall and relax the body
Inhale for a count of 4
Hold the breath in (Antar Kumbhaka) for 2
Exhale for 4
Pause at the bottom (Bahya Kumbhaka) for 2
Repeat for 5–8 rounds
You can increase the counts slowly over time as comfort improves (e.g., 4–4–4–4).
Breath is the Gateway to Stillness
In Kumbhaka, we meet ourselves in stillness. It invites us to become fully present, beyond thought, beyond movement.
Whether you’re deepening your pranayama journey or looking to explore the subtle realms of breath and awareness, Kumbhaka offers a space to listen, absorb, and transform.
Let the pause between breaths become your teacher.
