Changing Mental Patterns with Viloma Pranayama

In yoga, we often say the breath is the bridge between the physical and mental processes.  Breathing practices in yoga are known as pranayama - coming from the root words prana, or life force, and ayama, meaning to expand.  Pranayama practices are not simply learning how to control the breath in different ways.  They are methods to enhance our health, to alter and balance our level of energy, and to change our mental patterns. 

Viloma pranayama is one of the basic breathing methods that is taught with the purpose of expanding the breath capacity.  In viloma, the process of breathing in or out is interrupted by stopping the breath for short pauses.  This technique not only helps us take deeper breaths, but during the retention of the breath the mind becomes more one-pointed.  Whenever we hold our breath even for a second, the mind is fully aware that we are holding the breath and aware of nothing else. 

If you wish to practice these techniques and you have hypertension or heart disease, please do not pause the breath for more than a second or two. 

In viloma stage one, the breath is interrupted on the inhalation 3-5 times while filling to capacity and the breath is then released slowly in one continuous exhalation.  Try it.  Breathe in, pause, breathe in more, pause, breathe in more, pause, and then exhale slowly.  Do this several times and then return to your natural breath and notice how you feel from the practice.  Viloma stage one builds tension during the inhalation and then allows a slow release of that tension.  Over time through this practice, one not only increases the lung’s capacity but one has the mental experience of learning to let go of tensions.  In life, there are times when the tension builds and we need to pause, more tension and more pausing, but at some point the tension reaches a point where we must learn to let it go.

With viloma stage two, the breath is interrupted on the exhalation 3-5 times after a long, slow inhalation that fills the lungs to capacity.  In this practice, breathe in as deeply as possible, pause, let some breath out, pause, let some more breath out, pause, and let the remaining breath out.  Do this several times and then return to your natural breath and notice how you feel from changing the pauses to the exhalation.  During viloma stage two, one has the experience of taking a deep breath, but also the mental experience of taking time to respond to the tension by letting go slowly in a controlled way, a bit at a time.  Again in life, there are times when we need to let go more cautiously and slowly - not automatically reacting and letting everything out without thinking.

Over time with consistent practice, viloma will increase the breath capacity and can assist in how we manage our mental tensions.