What is Sahita Kumbhaka Pranayama?

Sahita Kumbhaka is a class of pranayama or Yoga breathing techniques. The word “Sahita” means “together,” and “Kumbhaka” is the term for “breath retention.” Quite simply, this technique consists of the retention of the breath after inhalation-which is called Antar Kumbhaka-and also after exhalation, which is called Bahya Kumbhaka. This is an effective technique that acts at both the level of the mind and the body and lets you pause and feel the stillness in the cycle of breathing.

How to Practice Sahita Kumbhaka Pranayama

Find a Comfortable Position

Sit comfortably cross-legged, that is, Sukhasana or Padmasana-positioned, or on the floor. If sitting on the floor isn’t comfortable, you may sit on a chair.
Keep your spine straight and your shoulders relaxed.
Rest your hands on your knees or in your lap with your palms facing upwards.

Start with Deep Breathing

Initiate the process by taking a few slow, deep breaths into the diaphragm. Inhale through the nose fully, allowing a rise in the diaphragm and chest.

Exhale completely, to release all tensions of the body.

Inhalation and Retention (Antar Kumbhaka)

Now, deepen and fill your inhalation through the nose.

When the lungs have thoroughly filled, hold your breath. You can initially hold for 4 to 5 seconds and build up over time.

Keep your body still and calm, holding your breath without straining.

Exhaling Slowly

After holding for a few seconds, slowly exhale through your nose.

Let this exhalation be smooth and controlled.

Pause after Exhalation – Bahya Kumbhaka

Once you have fully exhaled, hold your breath again-this time, after exhalation.
Hold for some seconds then go back to normal breathing.

Repeat

Repeat the above-mentioned cycle for about 5 to 10 minutes. With practice, your staying time of breath retention can be increased but always listen to your body and never practice beyond your capacity.

Benefits of Sahita Kumbhaka Pranayama

Reduces Stress and Anxiety

Holding your breath in a controlled manner may actually activate the parasympathetic nerves, which have a calming effect on the mind and body. Regular practice can lessen stress levels and reduce anxiety by creating a sense of peace and relaxation.

Sharpens Mental Clarity

It cultivates concentration and clarity of the mind through focusing on the breath and stillness. That little break in breathing creates a gap between the incessant flow of thoughts. Your mind restarts and refocuses.

Improves Lung Capacity

Sahita Kumbhaka Pranayama will naturally help you to develop your lung capacity over time. You challenge the respiratory system to do better each time, increasing strength and stamina.

Balances Energy (Prana)

The energy or life force that flows through us is, in yogic philosophy, referred to as prana. Retention of breath, such as in Sahita Kumbhaka, balances and directs this energy, hence improves vitality and a general feeling of well-being.

Promotes Mindfulness

Because this method is done focusing on your breath and having to be present, this is a good form of mindfulness. You will be more aware of your body, breathing, and thoughts, and you will have more profound self-awareness.

Improves Emotional Balance

It helps in regulating one’s emotional condition by cultivating calmness and emotional stability, which is very helpful to do when one feels overwhelmed or out of balance.

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FAQs

Q: Can I practice Sahita Kumbhaka Pranayama daily?
A: Yes, it can be done daily. The only thing one has to remember is to gradually increase the time of retention of breaths, starting slowly.

Q: Beginners trying this technique
A: Yes, definitely. They can hold their breath for a few seconds and then increase after some time.

Q: Is Sahita Kumbhaka Pranayama efficient in preparing the mind for meditation?
A: Oh, yes, Sahita Kumbhaka Pranayama is quite an effective tool to prepare the mind for meditation. It soothes the mind and helps you focus your attention inwards, thus meditating easily.

Q: Must I do this pranayama on an empty stomach? A: It will be beneficial to do this pranayama on an empty stomach or after a few hours of having eaten food to provide maximum comfort while performing the yoga asana and pranayama.