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About this Practice
Introduces a three-part breath (puraka, kumbhaka, rechaka) with extended exhale. The longer exhale activates the parasympathetic nervous system, producing deep relaxation and mental calm.
How to Practise
- 1
Sit comfortably. Begin with natural breathing to settle the mind.
- 2
Inhale through the nose for a count of 4.
- 3
Hold gently for a count of 4.
- 4
Exhale slowly through the nose for a count of 8 — twice the inhale.
- 5
The extended exhale is the key — allow it to be long, steady, and complete.
- 6
Begin with 5 rounds and build to 15 over weeks.
Benefits
- ✓Activates parasympathetic nervous system
- ✓Reduces anxiety rapidly
- ✓Lowers heart rate and blood pressure
- ✓Improves sleep onset
- ✓Excellent for managing panic and stress
Health Goals Addressed
⚠️ Cautions & Contraindications
Avoid if recovering from surgery. Those with severe asthma: practise without the hold.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.