About this Practice
An advanced completion breath practice that integrates all elements taught in the Sahaj series — natural breath, retention, extended exhale, and awareness. It brings the pranayama session to a complete, centred close.
How to Practise
- 1
Sit in meditative posture. Spend 2 minutes in natural breath awareness.
- 2
Inhale through both nostrils fully for 6 counts.
- 3
Hold the breath gently for 6 counts, directing awareness inward.
- 4
Exhale completely for 12 counts — a very slow, steady release.
- 5
Hold the empty breath for 2–3 counts.
- 6
Repeat for 5–10 rounds. End with natural breathing and 5 minutes of stillness.
Benefits
- ✓Integrates the pranayama session
- ✓Deepens meditative awareness
- ✓Balances the nervous system completely
- ✓Cultivates pratyahara (sensory withdrawal)
- ✓Excellent conclusion to morning practice
Health Goals Addressed
⚠️ Cautions & Contraindications
Omit breath retentions for cardiovascular conditions. Not suitable for complete beginners.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.