Don’t Hold Your Breath - Unless You Mean It
By Theresa Shay
Are you unconsciously holding your breath and causing strain to your systems? Or have you learned what the yogis know about stopping the breath? The experiences are worlds apart.
When a new student settles in at the beginning of a yoga class, they are often surprised to realize how unsteady their breath is. When you hold your breath unconsciously, you activate the fight/flight/freeze response, and the body becomes managed by the sympathetic nervous system. This deprives the heart and brain of oxygen and disrupts the natural state of equilibrium. Unconsciously holding the breath can be a response to anxiety and stress as well as a trigger for it. Without the steady, rhythmic cycle of breath bathing the brain and entire body, the mind separates from the moment and races away.
Yogis, however, understand holding the breath in another way: a consciously chosen practice that creates a trinity. Everyone recognizes inhalation and exhalation. When the third comes into the picture, breath retention, the breath’s power expands enormously.
Breath retention in Sanskrit is called kumbhaka. Following an exhale, the experience is known as “external retention.” The lungs remain empty and no breath flows. Performed after an inhale, the experience is referred to as “internal retention.” The lungs hold the air while the yogi sustains the no-breath state. A third type of retention occurs spontaneously due to deep concentration. Do not confuse this with holding your breath because you’re thinking hard about what comes next. Spontaneous breath retention of yoga occurs when the mind is steady in one-pointed concentration far beyond thought, as if pausing briefly in a world where breath is not needed.
The systematic approach of TriYoga’s breathwork begins with Basics, introducing the natural breath as a deep and rhythmic flow. This focus helps students identify patterns of unsteady breathing and establish a healthy habit for breathing. Connecting with the natural breath allows the body’s rhythms to resolve back to their intended state and connect with the parasympathetic nervous system. As the student becomes established in the relaxed and calm state, they learn to rely on this breath as the default, even when the mind is needed for other matters.
Next a long, complete breath is developed in the Basics sequencing, with the focus on exploring and developing the capacity of the lungs. With Complete Breath flowing, the breath is expanded in its capacity to flow subtly and seamlessly. This practice is called Victory Breath.
Asking the mind to establish a long and subtle breath provides the foundation for learning to consciously hold the breath. Introduced one step at a time, TriYoga’s Prana Vidya Level 1 practices teach the student to trust the state of no-breath with as much relaxation as they do a flowing breath. Subtle strength is developed in new areas of the body that support breath retention. Deep states of concentration allow the mind to know the body’s capacity, never straining or forcing, only expanding.
TriYoga’s rhythmic breathing (pranayama) involving breath retention are accompanied by strengthening practices in deep areas of the body that eventually allow the locks (bandha) to develop. These practices have many benefits*:
· Reduce stress and anxiety
· Focus the mind
· Massage the internal organs
· Tone the abdominal muscles
· Strengthen the pelvic floor
· Improve circulation to the pelvis
· Boost the immune system
· Stimulate the cleansing energy of apana
· Direct prana, the nourishing energy, to unite with apana
· Balance the distribution of life energy
· Develop concentration and increase mindfulness
· Direct the life force into the central channel so the energy can awaken higher consciousness
Conscious breath retention steadies and strengthens the body and mind while expanding the balanced, calm state. These practices teach us to embrace the three aspects of breath with equal appreciation and respect.
*Sourced from TriYoga International’s Prana Vidya manual.
Learn TriYoga’s approach to breath retention at our upcoming program: Learn Level 1 Prana Vidya, March 29-31, 2025. Learn more.
Theresa Shay is the founding director of TriYoga of Central Pennsylvania, where she teaches weekly yoga and meditation online and trains others to teach TriYoga®. Each week, she shares wisdom cultivated from decades of TriYoga study and practice.
Learn more about her here. Theresa can be reached at Theresa@PennsylvaniaYoga.com. Find her on Instagram @theresa_of_triyoga for more inspiration and light.