Viloma Pranayama (Interrupted Breathing) Guide

Exploring the world of pranayama, the yogic science of breath control, often leads us to techniques that challenge our usual, unconscious breathing patterns. One such fascinating practice is Viloma Pranayama. The name itself, derived from Sanskrit, offers a clue: ‘Vi’ meaning against or opposite, and ‘Loma’ meaning hair, often interpreted here as against the natural flow or grain. Essentially, Viloma Pranayama is the practice of interrupted breathing. Instead of a smooth, continuous inhale or exhale, you deliberately introduce pauses, breaking the flow into distinct segments. Think of your regular breath like a smooth, flowing river. Viloma Pranayama turns that river into a series of locks or dams, momentarily halting the flow before allowing it to proceed again. This interruption isn’t about creating tension or forcing the breath; rather, it’s a mindful technique designed to increase awareness, expand lung capacity gently, and bring a unique quality of attention to the breathing process itself. It helps us understand the mechanics of our breath on a much more intimate level.

Understanding the Interruption

Why interrupt the natural flow? The pauses in Viloma Pranayama serve several purposes. They encourage conscious control over the respiratory muscles, something we rarely engage with actively. By pausing, you become acutely aware of the sensation of holding the breath (kumbhaka), even if only for a second or two initially. This develops control and steadiness. Furthermore, these interruptions can help to subtly stretch the intercostal muscles and diaphragm, potentially improving the efficiency of your natural breath over time. It encourages a more complete use of the lungs compared to shallow, automatic breathing. This practice fundamentally shifts breathing from an autonomic function to a conscious, regulated activity. It requires focus and presence, making it an excellent preparatory technique for meditation. The mind has to stay engaged to manage the pauses and the continuation of the breath, preventing it from wandering as easily.

Variations of Viloma Pranayama

Viloma Pranayama isn’t a single, monolithic technique. It’s typically practiced in three main variations, allowing practitioners to focus on different phases of the breath cycle:

1. Viloma Type 1: Interrupted Inhalation (Puraka Viloma) – Here, the inhalation is broken into parts, while the exhalation remains smooth and continuous.
2. Viloma Type 2: Interrupted Exhalation (Rechaka Viloma) – In this variation, the inhalation is smooth and complete, but the exhalation is performed in segments with pauses.
3. Viloma Type 3: Interrupted Inhalation and Exhalation – This is a more advanced form where both the inhalation and the exhalation are segmented with pauses.

Beginners usually start with Type 1 or Type 2 before attempting the combined version, as it requires more refined control and concentration.

How to Practice Viloma Pranayama: A Step-by-Step Guide

Preparation

Before you begin any pranayama practice, preparation is key. Find a comfortable and stable seated position. This could be a traditional cross-legged posture on the floor like Sukhasana (Easy Pose) or Padmasana (Lotus Pose), if accessible and comfortable for you. Using a cushion or folded blanket under your hips can help elevate them, allowing the spine to lengthen naturally. Alternatively, sitting upright on a chair with your feet flat on the floor is perfectly acceptable. The most important aspect is maintaining an erect yet relaxed spine, allowing for free movement of the diaphragm and chest. Allow your hands to rest comfortably on your knees or thighs, perhaps with palms facing up or down. Gently close your eyes or maintain a soft, unfocused gaze downwards. Take a few moments to settle into your posture, letting go of any obvious physical tension. Bring your awareness to your natural breath without trying to change it initially. Just observe the inflow and outflow for a minute or two to center yourself.

Practice: Viloma Type 1 (Interrupted Inhalation)

This variation focuses on segmenting the ‘in’ breath.

1. Begin with Exhalation: Take a normal breath in, and then exhale completely and smoothly, emptying your lungs comfortably.
2. First Inhale Segment: Inhale for about 2 seconds, filling just the lower part of your lungs.
3. First Pause: Pause and hold the breath gently for about 2 seconds. There should be no strain; keep the throat and facial muscles relaxed.
4. Second Inhale Segment: Inhale again for another 2 seconds, filling the middle portion of your chest.
5. Second Pause: Pause again, holding the breath for about 2 seconds. Maintain awareness.
6. Continue Inhaling: Continue this pattern – inhaling for 2 seconds and pausing for 2 seconds – until your lungs feel comfortably full. You might manage 3 to 5 segments depending on your capacity. Avoid overfilling or straining.
7. Smooth Exhalation: Once comfortably full, exhale slowly, smoothly, and completely in one continuous flow. Release all the air without interruption.
8. Repeat: This entire sequence constitutes one round. Begin the next round with the segmented inhalation after the smooth exhalation. Practice for 5 to 10 rounds, or for a few minutes, depending on your comfort level.

Focus Point: Keep your attention on the flow of air during the inhalation segments and the stillness during the pauses. Notice the gradual expansion of the chest and abdomen. During the smooth exhalation, feel the sense of release.

Practice: Viloma Type 2 (Interrupted Exhalation)

This variation reverses the process, focusing on segmenting the ‘out’ breath.

1. Begin with Inhalation: Take a slow, smooth, and complete inhalation, filling your lungs comfortably from bottom to top without any pauses.
2. First Exhale Segment: Exhale for about 2 seconds, releasing a small amount of air.
3. First Pause: Pause and retain the remaining breath for about 2 seconds. Stay relaxed.
4. Second Exhale Segment: Exhale again for another 2 seconds.
5. Second Pause: Pause again for about 2 seconds.
6. Continue Exhaling: Repeat this pattern – exhaling for 2 seconds and pausing for 2 seconds – until your lungs feel comfortably empty. This might take 3 to 5 segments. Avoid forcing the last bit of air out.
7. Smooth Inhalation: Once comfortably empty, inhale slowly and smoothly, filling the lungs completely to begin the next round.
8. Repeat: This sequence is one round. Practice for 5 to 10 rounds or for a few minutes, staying within your comfort zone.

Focus Point: Notice the controlled release of air during the exhalation segments and the feeling of holding the breath during the pauses. Observe the gentle contraction of the abdomen. Enjoy the smooth, full inhalation that follows.

Practice: Viloma Type 3 (Interrupted Inhalation and Exhalation)

This combines the elements of the first two variations and requires more practice and concentration.

1. Begin: Start after a normal exhalation.
2. Interrupted Inhalation: Perform the segmented inhalation as described in Type 1: inhale for 2 seconds, pause for 2 seconds, inhale for 2 seconds, pause for 2 seconds, continuing until the lungs are comfortably full.
3. Interrupted Exhalation: Once full, immediately begin the segmented exhalation as described in Type 2: exhale for 2 seconds, pause for 2 seconds, exhale for 2 seconds, pause for 2 seconds, continuing until the lungs are comfortably empty.
4. Repeat: This full cycle of interrupted inhalation followed by interrupted exhalation is one round. Practice for 3 to 7 rounds initially, increasing gradually as you become more comfortable.

Focus Point: This variation demands continuous attention. Observe the rhythm of breath and pause throughout the entire cycle. It cultivates a deep sense of inner quiet and control.

Maintaining Awareness and Avoiding Strain

Throughout any Viloma practice, the emphasis should always be on awareness and ease. The pauses are gentle holds, not forceful retentions (kumbhaka) that create tension in the jaw, face, neck, or shoulders. If you feel any strain, gasping, or dizziness, reduce the duration of the pauses or the number of segments, or stop the practice for the day. The breath should feel managed, but still relatively comfortable. The goal isn’t to achieve a certain number of segments or hold for a specific duration, but to cultivate conscious control and refined awareness of the breathing process. Listen to your body’s feedback; it’s your best guide.

Important Considerations: Always practice Viloma Pranayama gently, especially when starting. Never force the breath or hold it to the point of discomfort or strain. If you feel dizzy, lightheaded, or short of breath, cease the practice immediately and breathe normally. Individuals with respiratory issues, high blood pressure, or heart conditions should approach breathwork with caution and ideally seek guidance from an experienced teacher.

Potential Sensations and Observations

As you practice Viloma Pranayama regularly, you might notice several things. Initially, coordinating the breath and pauses can feel challenging, highlighting how automatic our usual breathing is. You might become more aware of subtle movements in your rib cage and abdomen. Many people find the practice has a calming effect on the nervous system, despite the active control involved. The focused attention required can act as a form of mindfulness, quieting mental chatter. Over time, some practitioners feel an increased sense of lung capacity or a greater ease in their natural breathing patterns throughout the day. It’s a way to explore the landscape of your own breath.

Tips for Beginners

• Start Simple: Begin with either Type 1 (Interrupted Inhalation) or Type 2 (Interrupted Exhalation). Master one before trying the combined Type 3.
• Short Pauses: Keep the pauses very brief initially, perhaps just 1 or 2 seconds. Focus on the rhythm rather than the duration.
• Fewer Segments: Don’t feel you need many segments. Two or three pauses during inhalation or exhalation are sufficient to start.
• Comfort is Key: Prioritize comfort over ambition. There should be no struggle.
• Consistency Over Intensity: Practicing for 5 minutes regularly is often more beneficial than one long, strained session.
• Quiet Environment: Choose a time and place where you won’t be disturbed.

When is a Good Time to Practice?

Viloma Pranayama can be practiced at various times. Many find it beneficial in the morning to start the day with focused energy and calm. It can also be an excellent preparation for meditation, as it helps to settle the mind and body. If you’re feeling agitated or scattered during the day, a few rounds might help restore a sense of balance. However, it’s generally advisable to avoid practicing pranayama, especially techniques involving pauses, immediately after a heavy meal. Allow at least two to three hours for digestion.

Integrating Viloma into Your Routine

Viloma Pranayama doesn’t need to be a standalone practice. You can easily incorporate it into your existing yoga routine. Consider adding 5-10 rounds after your asana (physical posture) practice, as the body is already warmed up and the mind somewhat settled. It can serve as a bridge between the more active parts of your practice and quieter sitting or Savasana (Corpse Pose). Its focus on controlled breathing complements the mindful movement of asana beautifully.

Concluding Thoughts

Viloma Pranayama, the practice of interrupted breathing, offers a unique pathway to understanding and influencing your breath. By consciously segmenting the inhale, the exhale, or both, you cultivate greater control, awareness, and potential calmness. It transforms the simple act of breathing into a mindful exercise, drawing your attention inward and steadying the fluctuations of the mind. Remember to approach it with patience, gentleness, and consistent effort, allowing the subtle power of the interrupted breath to deepen your connection with yourself.