Mastering the Pause: Understanding Breath Retention in Breathwork
Have you ever noticed the natural pause between your inhale and exhale?
That brief moment of stillness holds immense power.
In yoga, breath retention, known as Kumbhaka, is a technique used to deepen awareness, expand prana (life force), and quiet the mind.
Breath retention is not just about holding the breath.
It’s about mastering the space between breaths.
When practiced correctly, it can enhance focus, regulate energy, and elevate your breathwork practice. However, like all breathwork, it requires mindful progression.
Let’s explore its origins, benefits, and how to practice it safely.
What Is Breath Retention (Kumbhaka)?
In Sanskrit, Kumbhaka means pot or vessel, symbolizing the lungs as a container of prana or life force or energy.
In pranayama or breath control, Kumbhaka refers to the intentional pause between inhalation and exhalation. This pause allows the body to absorb energy more efficiently and brings stillness to the mind.
Ancient yogis believed that breath and mind are deeply connected. When the breath is controlled, the mind becomes steady. Breath retention extends this principle by holding the breath, creating a space where stillness and awareness can flourish.
The Yogic Roots of Kumbhaka
Kumbhaka or breath retention is referenced in key yogic texts, including:
The Yoga Sutras of Patanjali (Chapter 2, Verse 49-51)
"Pranayama is the regulation of the breath, involving inhalation, retention, and exhalation, which should be prolonged and subtle."
The Hatha Yoga Pradipika (15th century)
"When the breath is retained, the mind becomes steady like a flame in a windless place."
In yogic philosophy, breath retention is a gateway to deeper states of meditation and self-awareness.
By pausing their breathing, we create an opportunity to withdraw from distractions (pratyahara) and sharpen our focus (dharana).
Types of Breath Retention
There are two main types of Breath Retention, each serving a unique purpose:
1
Internal Retention
Antara Kumbhaka
Holding the breath after INHALATION before exhaling.
Purpose: Increases oxygen absorption, extends prana, enhances mental clarity.
Common in: Alternate Nostril Breathing (Nadi Shodhana ), Ocean Breath (Ujjayi Pranayama).
2
External Retention
Bahya Kumbhaka
Holding the breath after EXHALATION before the next inhale.
Purpose: Grounds energy, strengthens breath control, enhances stillness.
Common in: Breath of Fire (Kapalabhati) and Bellows Breath (Bhastrika Pranayama).
Both types of Breath Retention train the nervous system to regulate energy more efficiently, helping practitioners move from stress (sympathetic mode) to relaxation (parasympathetic mode).
Benefits of Breath Retention
Enhances focus & meditation – Prolonging the breath extends the space between thoughts.
Increases lung capacity – Expands respiratory efficiency over time.
Regulates the nervous system – Shifts the body from stress mode to calm mode.
Strengthens emotional resilience – Teaches control over the breath during challenging moments.
Boosts energy levels – Retaining prana increases vitality and endurance.
Breath Retention helps transform breath into a tool for mental, physical, and energetic balance.
Precautions: When to Avoid Breath Retention
While Breath Retention is powerful, it is not for everyone. Consider the following:
Avoid if you have high blood pressure, heart disease, or respiratory issues as breath retention can increase internal pressure.
Pregnant women should skip retention and focus on smooth, natural breathing.
Beginners should avoid long holds and progress gradually to prevent discomfort.
If you feel dizzy, release the retention immediately and return to normal breathing.
Never force breath retention—comfort and control are key.
If you have any medical concerns, consult a healthcare professional or experienced yoga teacher before practicing breath retention.
How to Practice Breath Retention Safely
(1) Start with Natural Pauses
Before holding the breath, observe the natural pause at the top of your inhale and bottom of your exhale. Let it feel effortless.
(2) Use a Gentle Ratio
Begin with a 1:1:1 breath ratio (e.g., inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds). Over time, extend the retention gradually.
(3) Keep the Breath Smooth
Retention should feel calm, not forced. If you strain, shorten the hold.
(4) Practice in a Seated Position
Avoid standing during breath retention to prevent lightheadedness.
(5) Gradually Increase Retention Over Time
As your lung capacity improves, retention will feel more natural. Never rush progress.
Final Thoughts: The Space Between Breaths
Breath retention is not about forcing stillness but discovering it.
By holding our breath with awareness, we learn to pause, observe, and cultivate presence, both on and off the mat.
Are you ready to explore the power of breath retention?
Start small, stay mindful, and let your breath guide the way.
