Kumbhak Therapy: Ancient Indian Breathwork for a Long, Healthy Life -

Kumbhak Therapy, a timeless practice rooted in ancient yogic traditions, has garnered attention for its remarkable benefits on physical, mental, and spiritual well-being. Derived from the Sanskrit word “Kumbhak,” meaning breath retention, this therapeutic technique involves controlled breath-holding exercises that have been treasured by yogis for centuries.

The Art of Breath Retention

Kumbhak Therapy revolves around the art of breath retention, where practitioners intentionally hold their breath after inhaling (Antara Kumbhak) or exhaling (Bahya Kumbhak). These controlled pauses allow for the regulation of the body’s vital energy, known as Prana, resulting in a multitude of positive effects on physical and mental health ¹.

Types of Kumbhak Therapy:

Antara Kumbhaka (Internal Breath Retention): Inhale deeply through the nose, then hold the breath inside for a comfortable duration. Release the breath slowly and smoothly before repeating the cycle.
Bahya Kumbhaka (External Breath Retention): Exhale completely through the nose or mouth, then hold the breath out for comfortable period then Inhale/exhale slowly and repeat.
Kevala Kumbhaka (Complete Breath Retention): This is possible for advanced Yogis, when breath becomes STILL without effort.

Physiological Benefits

Balancing the Nervous System: By activating the parasympathetic branch of the nervous system, this therapy induces relaxation, reduces stress, and brings about a sense of calmness. It also stimulates the vagus nerve, leading to enhanced digestion, reduced inflammation, and an overall boost to the immune system ¹.
Detoxification and Cellular Renewal: Breath retention techniques facilitate detoxification at a cellular level. The process of autophagy, triggered by oxygen deprivation during breath-holding, allows cells to remove damaged components and initiate cellular rejuvenation, contributing to improved organ function and overall vitality ¹.
Enhancing Lung Capacity and Oxygenation: Regular practice of therapy can gradually increase lung capacity, leading to improved oxygen intake. The extended breath retention periods provide an opportunity for the lungs to expand fully and efficiently exchange oxygen and carbon dioxide, promoting overall respiratory health ¹.

Psychological and Spiritual Benefits

Kumbhak Therapy also offers profound psychological and spiritual benefits. The heightened state of awareness achieved through breath control can open doors to self-discovery, stress reduction, introspection, and connection with one’s inner self. Many practitioners report a sense of expanded consciousness and a deeper understanding of their spiritual journey ¹

Continued practice of kumbhak leads to reduction of number of breath per minute from 15 to about 6 in couple of months. This helps immensely in meditation and mind stability.

Nisshesha rechaka pranayam is breathholding at residual volume. Nisshesha Rechaka kumbhaka leads to hypoxia, intermittent hypoxia thus caused leads to many therapeutic benefits-see graphic below. Russian scientists for have studied intermittant hypoxia for the last 50 years. For more see the 2 scientific studies listed at the end of the article.

The process

Practicing Kumbhak therapy at home requires a calm and comfortable environment where you can focus on your breath and engage in controlled breath retention. Here’s a step-by-step guide to practicing Kumbhak therapy:

Find a Quiet Space:
Choose a quiet and peaceful space in your home where you won’t be disturbed during your practice. Create a comfortable seating arrangement, such as sitting cross-legged on a yoga mat or cushion, or sitting in a chair with your feet flat on the ground.
Relax Your Body:
Take a few moments to relax your body and release any tension or tightness. Close your eyes and bring your awareness to your breath, allowing it to become slow, deep, and natural.
Begin with Awareness:
Start by observing your breath without trying to control it. Notice the natural rhythm of your inhalation and exhalation, the rise and fall of your chest and abdomen, and the sensation of air moving in and out of your nostrils.
Practice Antar Kumbhak (Internal Breath Retention):
a. Inhale deeply and fully through your nose, filling your lungs with air.
b. Hold your breath for a comfortable duration, starting with a few seconds and gradually increasing as you become more comfortable with the practice.
c. Focus on the sensation of breath retention, feeling the energy and vitality coursing through your body.
d. When you’re ready, exhale slowly and completely through your nose or mouth, releasing any tension or stress held in your body.
Practice Bahya Kumbhak (External Breath Retention):
a. Exhale fully and completely through your nose or mouth, emptying your lungs of air.
b. Hold your breath after the exhalation for a few seconds or as long as feels comfortable.
c. Notice the sense of stillness and inner peace that arises during the breath retention.
d. When you’re ready, inhale slowly and deeply through your nose, filling your lungs with fresh oxygen.
Practice Kevala Kumbhak (Spontaneous Breath Retention):
a. As you deepen your practice and enter into a meditative state, you may experience moments of spontaneous breath retention.
b. Allow these moments to arise naturally, without effort or control, as you surrender to the flow of prana and connect with your inner essence.
Repeat and Refine:
Continue practicing Kumbhak therapy for a duration that feels comfortable for you, gradually increasing the length of breath retention as your practice evolves. Remember to listen to your body and honor its needs, taking breaks as needed and approaching the practice with patience, compassion, and self-awareness.

By incorporating Kumbhak therapy into your daily routine, you can cultivate a deeper connection to your breath, enhance your vitality and well-being, and experience the transformative power of conscious breathing firsthand.

Conclusion

Kumbhak has demonstrated immense potential to not only bolster natural strength but also contribute to the alleviation of various health concerns. Kumbhak practice can be instrumental in fortifying the body and providing a strong approach to addressing various health challenges such as Diabetes, Thyroid, Fertility issues, Chronic diseases, ADHD, Auto Immune disease, etc.