Breath retention, or kumbhaka, is a breathing technique that helps you find peace and control in the moment of stillness. While many breathing techniques focus on the inhalation and exhalation, kumbhaka is all about the silence between them. This technique, originating from the yoga tradition, teaches you to remain in the pause without immediately springing back into action. Kumbhaka literally means "pot" or "vessel" in Sanskrit. It symbolizes the body as a vessel, temporarily filled or empty, but in which the breath is consciously held. This holding allows the nervous system to calm down and simultaneously strengthens concentration and mental focus.
Why hold your breath?
At first glance, holding your breath seems counterintuitive. We often associate pauses in breathing with tension or panic. But in pranayama, holding your breath is a powerful tool for releasing precisely that tension. By consciously holding your breath, you give yourself the space to feel what's there—without reacting immediately. This technique is often used in meditation or at the end of a series of yoga poses. By temporarily pausing your breath, you also still your thoughts. It helps you break free from the constant urge to keep going and teaches you to remain present in the silence.
Two forms of kumbhaka
There are two main forms of breath retention within the kumbhaka technique:
- Antar Kumbhaka: This is the retention after a full inhalation. You inhale deeply, fill your lungs, and hold the breath while keeping your chest slightly tense. This pose is associated with retaining energy and vitality.
- Bahya Kumbhaka: This is the hold after a full exhalation. You exhale completely and remain in that emptiness, feeling the body pause for a moment. This creates a feeling of surrender and peace.
A more advanced state is Kevala Kumbhaka, in which the breath stops spontaneously without conscious effort. This is often experienced during deep meditation and is considered a sign of complete control and inner balance.
How do you practice breath retention?
To begin this breathing technique, find a quiet place where you can sit comfortably. Start with a few deep breaths to slow your breathing rate. Then transition to a mindful rhythm:
- Breathe in through your nose and slowly fill your lungs.
- Hold your breath while remaining relaxed. For example, start with 4 seconds.
- Exhale calmly through your nose.
- After exhaling, hold your breath again. Start here for 2 seconds.
As you progress, you can extend the duration of both antar and bahya. It's not about how long you can hold your breath, but about the quality of the silence you create.
Physical and mental effects
When you hold your breath, several things happen in your body. Your heart rate slows, your blood pressure stabilizes, and your nervous system switches to parasympathetic mode, which promotes relaxation and recovery. This not only helps release tension but also calms the mind. Mentally, kumbhaka sharpens concentration. Because the breath stops, the flow of thoughts also comes to a brief halt. This creates clarity, as if your mind has briefly hit the pause button. Many practitioners find that after a session they feel less stressed and can focus more easily.
When to apply?
You can use breath holding at different times of the day.
- During meditation: Kumbhaka helps you make the transition from active thinking to silent presence.
- After a yoga session: Use it to center your energy and integrate the effects of the poses.
- For tension: If you feel your breathing is shallow, you can find peace within yourself with a short kumbhaka exercise.
You can also experiment with incorporating the art of breath retention into other pranayama practices, such as Nadi Shodhana (alternate nostril breathing). By remaining mindful during the retention, you learn to embrace stillness as part of your breathing.
The art of stillness
What makes it so valuable is that it invites you to pause—literally and figuratively. In a world focused on action, speed, and progress, holding your breath brings the opposite: deceleration, presence, and control. By not immediately releasing your breath, you learn to tolerate the discomfort of silence. You might feel the tension building, but you remain seated, don't immediately breathe, wait. And therein lies the power.
Finally: space during the break
Kumbhaka teaches you that silence doesn't have to be empty. The pause for breath isn't an interruption, but a space where you can experience something else. In that pause, you can feel what would otherwise go unnoticed. Perhaps an emotion, perhaps a thought, perhaps a purely physical sensation. With regular practice, your ability to remain calm even in stressful situations grows. Not because you necessarily stop your breathing, but because you integrate the art of stillness into your life. You don't always breathe, you don't always act immediately—sometimes you wait. And in that waiting lies a deeper peace.
