Viloma Pranayama: The Power of Interrupted Breath in Yoga
In the fast pace of modern life, many of us breathe without awareness. The breath can be shallow, rushed, or irregular. Yet in yoga, breath is our anchor. One subtle yet profoundly effective breathwork practice is Viloma Pranayama, or "interrupted breath." This pranayama technique gently trains the lungs and the nervous system to regulate and extend the breath, while cultivating deep inner calm.
What is Viloma Pranayama?
The word Viloma means "against the natural order." In this case, it refers to interrupting the natural flow of inhalation or exhalation with intentional pauses. Think of it as "step breathing."
By segmenting the breath, either the inhale, the exhale, or both, we expand our lung capacity, build control, and still the mind.
Three Types of Viloma Breath
1. Viloma I – Interrupted Inhalation
Inhale in steps with pauses:
Inhale for 2–3 counts
Pause (hold the breath in) for 2–3 counts
Repeat 2–3 more times until the lungs are full
Exhale slowly and steadily in one long breath
Benefit: Enhances lung expansion and builds breath awareness.
2. Viloma II – Interrupted Exhalation
Exhale in steps with pauses:
Inhale smoothly and fully
Exhale for 2–3 counts
Pause (hold the breath out) for 2–3 counts
Repeat 2–3 more times until the exhale is complete
Benefit: Calms the nervous system, useful for anxiety and emotional regulation.
3. Full Viloma – Interrupted Inhale & Exhale
Combine both variations:
Inhale in segments with pauses
Exhale in segments with pauses
Benefit: Builds advanced control and deepens meditative states.
Why Practice Viloma Pranayama?
This breath technique is subtle but powerful. It:
Trains diaphragmatic strength and breath control
Helps regulate the parasympathetic nervous system (rest & digest)
Develops focus, patience, and stillness
Supports deeper meditation or asana practice
Aids in overcoming shallow, stress-induced breathing patterns
Tips for Practice
Practice on an empty stomach in a quiet space
Sit comfortably with a tall spine
Start with 3–4 rounds, and slowly increase as you feel ready
Never strain. If you feel lightheaded, return to natural breath
Best done with the guidance of a trained teacher if you're new
Gentle and Powerful
Viloma is a beautiful reminder that transformation doesn't always come from force, but from intention, presence, and subtle shifts. Whether you're looking to deepen your pranayama journey or simply unwind after a stressful day, Viloma breath offers a quiet, powerful pathway inward.
Let your breath be your teacher.
