Increase your lung power with Viloma Pranayama, a yogic breathing technique where you inhale by interrupting your natural breathing rhythm. In this article you will learn what it is and the Viloma pranayama benefits, as well as some variations for you to try.
What is Viloma Pranayama?
Viloma Pranayama is a Sanskrit word that means “against the natural order” or “in the reverse order”.
It is also known as Interrupted Breathing because it involves breaking the inhalation into three parts with a pause between each inhale.
So, instead of inhaling in one smooth motion, you inhale in steps with a brief hold after each step.
Viloma Pranayama Benefits
When you practice regularly, you will experience several Viloma Pranayama benefits not only physical, but also mental health benefits.
Some of the benefits them are:
It increases your lung capacity and improves your breathing efficiency. This strengthens your respiratory muscles and enhances your oxygen intake.
Viloma Pranayama improves your breath awareness and concentration. It helps you focus on the present moment and calm your mind, a great preparation for meditation.
It increases the movement of prana in your body and balances the energy flow. This stimulates the vital organs and systems which promotes healing and wellness.
Viloma pranayama calms your mind and cools your body. It reduces stress and negative emotions. Some people report that it also helps you cope with PMS, menopause and other hormonal changes.
It boosts your immune system and prevents infections. This breathing technique also helps you fight allergies and respiratory problems.
Step by Step Instructions to Practice and Enjoy Viloma Pranayama Benefits
To practice Viloma Pranayama, find a comfortable position where you can sit or lie down with your spine straight and relaxed.
You can use a cushion or a yoga mat to support your body.
Before you start, close your eyes and take a few normal breaths to settle your mind and body. Observe the natural rhythm of your breathing without trying to change it.
Now follow these simple Viloma breathing steps..
Take a breath through your nose and fill up one-third of your lungs.
Pause for two seconds and hold your breath.
Inhale again and fill up another one-third of your lungs.
Pause for another two seconds and hold your breath.
Finally, inhale one more time and fill up the rest of your lungs.
Pause for two seconds and hold your breath at the top of the inhalation.
Exhale slowly and smoothly through your nose until you empty your lungs completely. Do not pause or hold your breath during the exhalation.
This completes one round of interrupted inhalation. Repeat for 5 to 10 rounds or as long as you feel comfortable.
Try These Variations To Get More Viloma Pranayama Benefits
Variation 1: Interrupted exhalation: You exhale in steps and inhale normally.
Variation 2: Interrupted inhalation and exhalation: You both inhale and exhale in steps.
Variation 1. Interrupted exhalation steps…
Take a full breath through your nose and fill up your lungs completely. Pause for two seconds and hold your breath at the top of the inhalation.
Exhale through your nose and empty one-third of your lungs. Pause for two seconds and hold your breath.
Exhale again and empty another one-third of your lungs. Pause for another two seconds and hold your breath.
Exhale one more time and empty the rest of your lungs. Pause for two seconds and hold your breath at the bottom of the exhalation.
Inhale slowly and smoothly through your nose until you fill up your lungs completely. Gently exhale. Do not pause or hold your breath during the inhalation.
This completes one round of interrupted exhalation. Repeat this for 5 to 10 rounds or as long as you feel comfortable.
Variation 2. Interrupted inhalation and exhalation together…
Take a deep breath through your nose and fill up one-third of your lungs. Pause for two seconds and hold your breath.
Inhale again and fill up another one-third of your lungs. Pause for another two seconds and hold your breath.
Inhale one more time and fill up the rest of your lungs. Pause for two seconds and hold your breath at the top of the inhalation.
Exhale through your nose and empty one-third of your lungs. Pause for two seconds and hold your breath.
Exhale again and empty another one-third of your lungs. Pause for another two seconds and hold your breath.
Exhale one more time and empty the rest of your lungs. Pause for two seconds and hold your breath at the bottom of the exhalation.
Inhale and exhale normally for a few breaths to relax and release any tension.
This completes one round of interrupted inhalation and exhalation. Repeat this for 5 to 10 rounds or as long as you feel comfortable.
You can choose any of these variations depending on your level of comfort and experience. You can also practice Viloma Pranayama in different positions, such as sitting, lying down or standing.
Tips for Boosting Viloma Pranayama Benefits
To make your Viloma Pranayama practice more enjoyable and effective, you can follow these tips…
Start slowly, increase the duration and intensity of your practice gradually. Do not force or strain your breath and don’t try to hold it it for more than two seconds.
You can use a mantra or a count to make sure you are holding your breath for two seconds.
Experiment with different positions and variations. Practice Viloma Pranayama sitting in a cross-legged pose, lying down in Savasana (Corpse Pose), or standing in Tadasana (Mountain Pose). You can also practice it with alternate nostril breathing known as Anuloma Viloma Pranayama.
Avoid practicing it in hot, humid or polluted environments.
Practice Viloma Pranayama on an empty stomach or at least two hours after a meal.
To reap its benefits, practice Viloma Pranayama regularly and consistently You can practice it daily for 10 to 15 minutes or as part of your yoga routine.
Experience the movement of breath and prana in different parts of your body and learn to regulate them with your mind.
If you feel the need you can join a yoga class and speak to a trained yoga teacher who will be able to guide and take you deeper into yogic breath regulation.
Take Away
The idea behind Viloma Pranayama is to go against your natural flow of breathing and challenge your lungs to expand more than usual. This way, you increase their breath capacity and train them to breathe deeply and efficiently.
It increases your lung capacity and enhances your awareness of the flow of prana in your body.
Viloma Pranayama is a simple and powerful yogic breathing exercise that can not only improve your breathing but also calm your nervous system and mind.
Follow the steps in this article and you will start feeling better and less anxious sooner than you think.
As with all new breathing exercises start slow and build up. Happy breathing and enjoy the viloma pranayama benefits!