Breath Retention in Breathwork
understanding breath holds or kumbhaka 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/or 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’. The image refers to the body as a vessel that holds the breath, just as a pot holds water. In yogic philosophy, this pause is not empty. It’s a space of containment, absorption, and presence.
Kumbhaka is the intentional pause within the breath cycle. It is one of the most foundational techniques in pranayama, used to:
calm the mind
build nervous system resilience
deepen concentration
enhance the effects of any breathing practice
shift the energetic balances within the body
There are two primary forms of retention, each with its own physiological and energetic signature.
types of breath retention
1 • antar kumbhaka • retention after inhale
Holding the breath after an inhale.
Purpose: Increases oxygen absorption, extends prana, enhances mental clarity.
Common in: Alternate Nostril Breathing (Nadi Shodhana ), Ocean Breath (Ujjayi Pranayama).
physiological effects
lungs are full and expanded
oxygenation increases
mild CO₂ rise increases focus
stimulates the sympathetic and parasympathetic balance
enhances clarity and alertness
energetic quality
expansion
fullness
uplift
internal steadiness
2 • bahya kumbhaka • retention after exhale
Holding the breath after an exhale.
Purpose: Grounds energy, strengthens breath control, enhances stillness.
Common in: Breath of Fire (Kapalabhati) and Bellows Breath (Bhastrika Pranayama).
physiological effects
lungs are empty
diaphragm resets
quicker CO₂ elevation promotes relaxation
strongly supports parasympathetic activation
encourages emotional release
energetic quality
grounding
spaciousness
simplicity
surrender
Some advanced practices also include Kevala Kumbhaka, spontaneous suspension of breath, which arises naturally in deep meditation.
practicing breath retention
why practice breath retention?
Retentions deepen breathwork by:
slowing the breath cycle
increasing lung capacity
training nervous system flexibility
sharpening mental concentration
calming emotional reactivity
helping the body feel safe in stillness
amplifying the qualities of both inhale and exhale
Breath holding, when done gently and intentionally, becomes an anchor. A moment where inner awareness expands.
when to add and avoid holds
add holds when
your breath is smooth and stable
you’re comfortable with basic practices (e.g., Box Breathing)
you want to deepen focus or mindfulness
you’re grounding emotional energy
you’re exploring advanced pranayama like Nadi Shodhana
avoid holds when
you feel anxious, dizzy, or breathless
the breath feels tight or forced
you’re pregnant
you’re brand new to breathwork (start with rhythmic breathing first)
As always, ease guides the way.
a gentle entry point
box breathing
If you’re new to retention, begin with patterned holds that are predictable and calming:
Box Breathing for Calm, Focus, and Resilience
Box Breath teaches your body how to pause safely. Once your system becomes familiar with these gentle holds, more subtle practices, like Nadi Shodhana, will feel natural and deeply supportive.
how retention enhances other practices
Once you understand the purpose of each type of hold, you can weave retention into:
Ocean Breath (Focus & lengthening awareness)
Bee Breath (Vibration, inner listening, nitric oxide expansion)
Fire Breath (Ignite prana and inner heat)
Alternate Nostril Breath Without Retention (Balance left/right energy channels)
Alternate Nostril Breath (With Retention) (Integrate breath, alignment, and conscious release)
Retention becomes a subtle thread connecting every practice in your breathwork library.
safety notes
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.
the wisdom in the pause
What arises for you in the space between breaths? Is the pause full, or is it empty? Does it bring clarity, comfort, or something new?
Every hold is a moment of choice.
A chance to contain, align, or release.
Let your breath guide you…
toward stillness,
toward presence,
toward yourself.
continue your breathwork journey
For a practice that integrates breath direction, retention, energetic balance, and conscious release:
Alternate Nostril Breath (With Retention)• Integrate
