Breath Retention in Breathwork
Understanding Breath Holds in Breathwork
Have you ever noticed the natural pause between your inhale and exhale?
That brief moment of stillness holds immense power.
Breath retention, known in yoga as Kumbhaka, is the practice of pausing the breath between inhalation and exhalation. Though it may seem simple, this pause creates profound effects on the mind, body, and energy system.
Kumbhaka is not about force or strain. It’s about resting in stillness. In that moment between breaths, the body recalibrates, the mind quiets, and awareness deepens.
What Is Breath Retention or Kumbhaka?
In Sanskrit, Kumbhaka means pot or vessel, symbolizing the lungs as a container of prana (life force energy).
In pranayama (breath control), Kumbhaka refers to the intentional pause between inhalation and exhalation. This pause allows the body to absorb prana more efficiently and brings stillness to the mind.
When the breath is controlled, the mind becomes steady.
Breath Retention extends this principle by suspending the breath, creating a space where stillness and awareness can flourish.
Types of Breath Retention
In yogic tradition, there are two primary forms of Kumbhaka:
Antar Kumbhaka (Inner Retention) – Holding the breath after an inhale. This builds focus, strengthens the lungs, and stabilizes energy.
Purpose: Increases oxygen absorption, extends prana, enhances mental clarity.
Common in: Alternate Nostril Breathing (Nadi Shodhana ), Ocean Breath (Ujjayi Pranayama).
Bahir Kumbhaka (Outer Retention) – Holding the breath after an exhale. This creates stillness, steadies the mind, and enhances relaxation.
Purpose: Grounds energy, strengthens breath control, enhances stillness.
Common in: Breath of Fire (Kapalabhati) and Bellows Breath (Bhastrika Pranayama).
Some advanced practices also include Kevala Kumbhaka, spontaneous suspension of breath, which arises naturally in deep meditation.
How to Practice Breath Retention
Prepare the Body – Begin with a few minutes of gentle breathing (such as Three-Part Breath or Ocean Breath).
Inhale Smoothly – Breathe in through the nose to a comfortable fullness.
Hold Gently – Pause without strain, noticing the stillness after inhale.
Exhale Slowly – Release through the nose or mouth with ease.
Pause Again – At the end of the exhale, rest briefly in the emptiness before the next inhale.
Repeat Cycles – Start with short, easy holds (2–4 seconds) and gradually lengthen with comfort.
Tips:
Keep the body relaxed. Avoid clenching or forcing.
Never push retention to the point of dizziness or distress.
Consistency matters more than duration.
When to Use Breath Retention
Before Meditation – To quiet the mind and deepen focus.
During Breathwork Practices – To amplify techniques like 4-7-8 or Ocean Breath.
To Reset Stress Patterns – Short holds can calm racing thoughts and emotions.
To Build Capacity – Over time, lengthening holds gently strengthens lungs and mental focus.
Cautions & Best Practices
Avoid long or forceful breath holds if you are pregnant, have heart disease, uncontrolled high blood pressure, or respiratory conditions.
Always practice on an empty stomach, seated or lying down.
Stop immediately if you feel dizzy, anxious, or breathless.
Beginners should keep retentions short and practice under guidance if possible.
The Space Between Breaths
Breath retention is a reminder that the pause is as powerful as the movement. In stillness, clarity emerges. With each gentle hold, you create space for awareness, resilience, and presence to grow.
How do you experience the pause between breaths? What shifts when you rest in stillness?
