Antara Kumbhaka

(Retention of breath with the lung filled)

Full Chalice

At the end of inhalation, retain the breath for as long as it is comfortable. The beginning and the end of the retention should be smooth—it should have no “rough edges”. The inhale (puraka), should end gradually, and the retention should begin without gasping or noticeable effort. When the exhale begins, it should start smooth and imperceptibly. 

After you have practice antara kumbhaka for a while and are comfortable with it, the ration of breath becomes 1-1-1. That means your inhale, hold and exhale are the same duration. Later on in the practice the ratio changes to 1-1-2. So now, you exhale twice as long as you inhale. In the advance practice the ratio changes to 1-2-2.

            When the lungs are filled with air, and held, the prana current is driven toward the physical vehicle, affecting the body.

Bahya Kumbhaka

         (Suspension of the breath with lungs empty)

        Empty Chalice

At the end of each exhale (rechaka); gently suspend the breathing process for as long as it is comfortable. Then, start the next inhale slowly and gently, without gasping.

The ratios above, also applies to bahya kumbhaka.

When the lungs are devoid of air and held empty, the pranic energy is driven toward the mental vehicle, affecting the mind.

            You can use kumbhaka when holding a yoga pose to direct energy either to the mind or the body. As an example, the shoulder stand affects the thought process of the mind and the organs, which enable us to verbally communicate those thoughts. The shoulder stand performed with “empty chalice” will affect the functioning of the mind, making it easier to concentrate. The shoulder stand performed with “full chalice” will drive the pranic energy more toward the physical, affecting the vocal organs.

            Something that you should be aware of is through the extensive practice of pranayama, holding the breath will become instinctive in your breathing pattern. This is known as Kaivalya-Kumbhaka.

Contradictions: If you have high blood pressure, severe heart disease, stroke or glaucoma, you should never hold your breath. If you have low blood pressure, you should retain your breath after inhalation only.