How to hold the breath

как задерживать дыхание

Delays of breath stimulate intracellular breath, intensify production of bioenergy and pranichesky exchange in all body, and also powerfully influence vegetative nervous system. Salutary influence of Kumbkhaki can be influenced by everyone, and without any risk, - if he follows the following rules:

a) To regularly practice classical Asanas the backbone remained flexible on all the extent.

Ancient treatises (in particular, "Yogasutra" - Patandzhali) consider Asanas as the stage preceding Pranayama, not accidentally. Asanas tone up blood circulation, open capillaries and promote harmonious distribution of the prana released during Pranayama and by that dynamicize organism without "short circuits".

In body of the person who does not practice Asanas (such body is characterized, mainly, by slow-moving backbone) long delays of breath can cause pranichesky frustration, - not leading, however, to any serious effects as in order that all has returned to norm, it is enough to refuse Pranayama's practice only. With the breath delays lasting more than 40 seconds it is recommended to start Pranayama's exercises only after performance of complex of Asanas.

b) During Pranayama from Kumbkhakaya the backbone has to be as much as possible direct and vertical: the basin after all has to be a little given forward. Lying to Pranayam it is not necessary to practice.

c) During Pranayama Bandkh needs to apply the Mule, that is to reduce and tighten anus that influences all crotch. It is necessary to present the backbone in the form of column of coins with holes in the middle through which the lace is passed. As during Pranayama - irrespective of, you understand it or not - on spinal cord circulates considerable pranichesky currents, it should not be squeezed in one of the departments and "hang down" freely in backbone.

d) It is necessary to practice on an empty stomach. If exercises on the slowed-down breath without delay can be carried out at any time, then in case of Pranayama from Kumbkhakaya the situation is different. Time which has to expire between the last meal and Pranayama's session changes, of course, depending on character and quantity of the eaten food, and also from specific features of practicing.

At some the food is digested quickly, at some - slowly, in particular at simpatikotonik to whom these exercises, are however most useful. If Pranayama is carried out after Asanas, then in this case the problem is absent as during Asanas the stomach has to be empty. In other cases the break between food and practice has to make from one to five hours.

e) GRADUALNESS. We especially insist on this point as to hold the breath quite easily and this ease often appears the reason of chaotic practice of Kumbkhaki unprepared persons. Sometimes such practice causes emergence of sense of euphoria that in turn, can force practicing to increase duration and frequency of delays. However it is followed, as a rule, by fever and heat.

During Pranayama the body is warmed - it is the normal phenomenon about which we already spoke: but such state should not proceed within hours. After Pranayama's session it has to disappear quickly. Temperature increase, per se, is not any adverse effect; however it is the prevention. Quite often practicing so increases temperature which in itself is harmless that refuse breath delays in general are frightened. In order that it did not occur to Pranayama's practician it is necessary to develop very gradually, gradually increasing both duration of delays, and their quantity.

e) In what the most widespread mistake made by beginners at breath delay consists?

The mistake is simple: they are inflated, trying to absorb as much as possible air, believing that "having as much as possible loaded" lungs, they will longer hold on. Not the so last breath as not it determines delay duration is actually important. The amount of oxygen in the air which has got into lungs at breath represents small size in comparison with amount of the oxygen transferred by blood; the last size depends on the previous breaths, nature of the previous breath. Therefore delays of breath should be preceded by full, deep and slow breath, or exercise on hyperventilation, it as Kapalabkhati.

Deep and frequent breath during Kapalabkhati leads to massive conclusion of CO2 and therefore HAS TO be followed by delay for recovery of normal maintenance of chemical balance of blood, it is one of its basic elements. The correct delay of breath demands preliminary implementation of at least five full yogichesky dykhaniye and without the last breath was the biggest; by the end the breath is slowed down imperceptibly to turn into full respiratory standstill. In delay time in bigger degree, than during deep breath, it is necessary to concentrate the attention on what occurs in body (especially - thorax) and to listen to heart beat.

g) If everything goes well, then in several seconds after the beginning of delay heart slows down the rhythm a little and begins to fight quietly and strongly. Then there is consciousness of blood circulation which is shown in the form of the pulsation which is rhythmically shaking thorax. These reactions are normal. After a while - it variously for different people - the organism begins to feel need for air. The beginner should not oppose especially to this desire and allow exhalation to occur most, almost imperceptibly. For simplification of control of exhalation some yogina recommend to inhale several cubic centimeters of air before its beginning.

h) The exhalation has to be slow, continuous and full. It has to come to an end in the strengthened exhalation of the last remains of air by reduction of intercostal and belly muscles.

Hold the breath then begin slow breath for two or three seconds. It is necessary to avoid both sharp blocking of breath, and its sharp termination. Both in the first, and in the second case smooth transition is necessary. If you are incapable to check exhalation, it demonstrates that you have overdone with delay. Therefore it is not necessary to hold the breath until when you are already ready to burst and, naturally, you hurry to empty lungs to gather new air.

It is necessary to control all phases, including both breath and exhalation. If the prolonged delay has forced you to inhale air too quickly after hasty exhalation, then do not worry, there is nothing terrible in it. It means only the fact that you need to return on the previous stage and to reduce delay time.

In process of practice development you can prolong delays until nachyotsya some fight between your breath and you. Over time practice of delay of breath can be brought to emergence of feeling of fatigue, but not feeling of zadyshka: prior to sweating, but not before emergence of perspiration. At this time in organism there is special vibration.

"The adherent has to practice to Kumbkhak until he does not feel that the prana has got into all body from the top to toes; then it has to exhale immediately through the right nostril" (the Hatha yogi Pradipik, 2,49).

Pranayama with delay of breath it is good to practice series on 5-6 Pranayam, having a rest between series on some minutes. You with surprise will note that the breath delay during the second series occurs much easier, than during the first. Breath delays powerfully stimulate liver which is reduced, letting out significant amount of red blood cells in blood; after several deep dykhaniye such blood enriched both oxygen, and red little bodies, will allow to hold the breath much easier and longer.

Do not work with stop watch; this purely western hobby reflects pursuit for "sovershenstovy" which contradicts not only to spirit of Yoga, but also interests practicing as in attempts to find out borders of the opportunities it begins to overcome itself(himself) - with all that it implies. However, for the purpose of ascertaining of the actual results, occasionally we will apply also such control.


If you practice breath lasting more than 10 seconds delays, then it is necessary to accompany their Dzhalanadkhar Bandkhoy.