Irritated? Agitated? Interrupt your breath

Non-traditional Praanaayaam: Vilom

Om Sri Gurubhyo Namah. Salutations to all the teachers.

When we breathe in, the diaphragm moves downwards and expands outwards.

Breathing in creates more space, and lower pressure in the chest cavity. Breathing out does the opposite. GIF Credit: Thrive Physical Therapy

This expansion creates more space within the ribs, and thus slightly increases the volume of the heart. As a result of this change in volume, pressure in the heart reduces. This reduction in pressure, in turn, sends a signal to the brain saying that the blood pressure has reduced, which then returns a signal to the heart to speed up the heart rate.

Simply said, breathe in, and the heart rate will increase.

On the other hand, when we exhale, the space in the ribs decreases, thus slightly decreasing the volume of the heart. The decreased volume results in increased pressure, signalling the brain to decrease the heart rate.

Simply said, breathe out, and your heart rate will decrease.

Let’s take this a step further. In our lungs, there are hundreds of millions of little balloon-like sacs called alveoli (singular: “alevolus”).

Where the alveoli are found in the lungs. Image credit: BioNinja.

These alveoli are responsible for exchanging the fresh oxygen from our inhalations with waste carbon dioxide from the blood. This is called the “gas exchange.”

Ok, back to the heart rate.

Notice - when we feel stressed, the heart beats faster, and our rate of breathing increases. Additionally, our breathing becomes more shallow. As a result of these shallow inhalations, the alveoli start to collapse, thus limiting the gas exchange rate. Simply said, when you are stressed, you start to build up carbon dioxide in the body.

Carbon dioxide is an irritant, and a pretty serious one at that. If you tried last week’s exercise, you may have noticed that holding your breath beyond your capacity creates a feeling of irritation in the body and mind. This is a result of the carbon dioxide that builds up when you don’t breathe it out.

When the breathing becomes fast and shallow, the alveoli collapse, and so more and more carbon dioxide builds up in the body.

This carbon dioxide buildup creates the agitated, irritated feeling that we feel when we are stressed out.

P: Ok, I’m with you so far. How do I stop feeling this way?

Think about the last time you cried. Try to remember what your breathing was like. What was different?

You may notice a pattern of breathing where you breathe in twice (or more) before exhaling. Try it now and see if this feels familiar.

This particular pattern of breathing is known, nowadays, as the “physiological sigh”, and is a well-researched technique to reduce feelings of stress and anxiety. In Yoga, it is one variation of Vilom Praanaayaam - one of several non-traditional Praanaayaam techniques.¹

The Eight-Limbed (Ashtaanga) Yoga: In this article, we are discussing Vilom. This is one of several non-traditional techniques within the fourth limb of Yoga, Praanaayaam.

By inhaling twice, the deflated alveoli are re-inflated with air. This increases their surface area, and allows the carbon dioxide to leave the body, thus leaving you feeling calmer and less agitated. Paired with this, the long exhale increases the pressure in the chest cavity, sending a signal to the brain to slow down the heart rate. As a result of the slower heart rate, the body and mind both feel more relaxed.

As an aside, you can also try this technique just before sleeping - especially if you emphasize the exhale.

Vilom Praanaayaam

The word “vilom” (विलोम, pronounced vih-loam) comes from the noun “lom”, which means hair, and the prefix “vi”, which is a sort of negation, or division, in this context. Given this, vilom means “dividing the hair” or “breaking the flow”. It is not one of the eight traditional Praanaayaam techniques (called Kumbhakas), but a later innovation.

The technique involves breaking the inhalation into sections, with a pause in between. The famous Yoga teacher BKS Iyengar compares it to “climbing up or down a tall ladder, taking a pause at each step.”

The basic technique itself is quite simple:

1. Breathe in halfway for a count of two

2. Hold the breath without letting your diaphragm loose for a count of two.

3. Without exhaling, breathe in again to fill up your lungs.

4. Exhale all the air from your lungs slowly and deliberately for a count of six or more.

This is the psychological sigh - the most basic variation of vilom praanaayaam.

The key skill in vilom is the ability to interrupt the breath - whether the inhale of the exhale - without releasing your diaphragm. In order to understand this, let us first try to hold the breath with releasing the diaphragm, to see what it feels like.

Take a deep inhale, and hold the breath. Notice if you have “locked” your throat. This throat lock allows the diaphragm to release.

Now breathe in and try to hold the breath without locking your throat. Notice how the diaphragm is still engaged.

Ok - now that we have gotten the hang of holding the breath without releasing the diaphragm, let us go into a few variations of vilom praanaayaam.

Technique #1: Interrupted inhale + ujjaayi

1. Sit in your Aasana with your head and torso in alignment. Breathe normally for a minute or two.

2. Exhale all the breath in the lungs.

3. Inhale for a count of two and pause without releasing the diaphragm.

4. Hold like this for a count of two.

5. Repeat steps 3 and 4 until the lungs are completely filled with air, keeping track of how many maatraas have passed (e.g. “inhale for two, pause for two, inhale for two” counts as six maatraas). There should not be any feelings of strain on the lungs.

6. Exhale with an ujjaayi breath slowly and deliberately, for more maatraas than the overall inhalation process.

7. This is one cycle, repeat for ten cycles.

If you feel tired, stop and lie down for a few minutes, breathing normally, before trying again.

Additionally, if you find this technique too difficult to practice in your Aasana, you can also practice lying down.

Technique #2: Interrupted exhale

1. Sit in your Aasana with your head and torso in alignment. Breathe normally for a minute or two.

2. Exhale all the breath in the lungs.

3. Inhale slowly, deeply, and deliberately (Deergha Shvaasam) until the lungs are full but not strained.

4. Exhale in a subtle manner for two maatraas (only release some air) and pause

5. Hold here without releasing the diaphragm, for two maatraas.

6. Repeat steps 4 and 5 until the lungs are completely empty, keeping track of how many maatraas have passed (e.g. “exhale for two, pause for two, exhale for two” counts as six maatraas). There should not be any feelings of strain on the lungs.

7. Release the diaphragm.

8. Inhale with an ujjaayi breath slowly and deliberately, for less maatraas than the overall exhalation process.

9. This is one cycle, repeat for ten cycles.

As with the previous technique, this can be practised lying down. If you feel tired, stop, lie down, and breathe normally for a few minutes before trying again.

Technique #3: Interrupted inhale and interrupted exhale

This technique is a combination of the first two:

1. Sit in your Aasana with your head and torso in alignment. Breathe normally for a minute or two.

2. Exhale all the breath in the lungs.

3. Inhale for a count of two and pause without releasing the diaphragm.

4. Hold like this for a count of two.

5. Repeat steps 3 and 4 until the lungs are completely filled with air, keeping track of how many maatraas have passed (e.g. “inhale for two, pause for two, inhale for two” counts as six maatraas). There should not be any feelings of strain on the lungs.

6. Exhale in a subtle manner for two maatraas (only release some air) and pause

7. Hold here without releasing the diaphragm, for two maatraas.

8. Repeat steps 6 and 7 until the lungs are completely empty, keeping track of how many maatraas have passed (e.g. “exhale for two, pause for two, exhale for two” counts as six maatraas). There should not be any feelings of strain on the lungs.

9. Release the diaphragm.

10. This is one cycle, repeat for ten cycles, or until you feel tired, whichever comes first.

Technique #4: With breath holds

Warning: Do not practice this technique if you suffer from low blood pressure, heart disease, or if you are feeling weak or fatigued.

This is the same as the last technique, except that two breath-holds are introduced - one on the inhale (aka antara-kumbhaka), and another on the exhale (aka baahya-kumbhaka).

The four possible vrittis, or movements, of the breath.

You can choose to practice one or the other, or both, or neither:

1. Sit in your Aasana with your head and torso in alignment. Breathe normally for a minute or two.

2. Exhale all the breath in the lungs.

3. Inhale for a count of two and pause without releasing the diaphragm.

4. Hold like this for a count of two.

5. Repeat steps 3 and 4 until the lungs are completely filled with air, keeping track of how many maatraas have passed (e.g. “inhale for two, pause for two, inhale for two” counts as six maatraas). There should not be any feelings of strain on the lungs.

6. Now hold the breath here for sixteen maatraas (antara-kumbhaka). If you wish to intensify the effect, you can add in moola-bandha here.

7. Exhale in a subtle manner for two maatraas (only release some air) and pause

8. Hold here without releasing the diaphragm, for two maatraas.

9. Repeat steps 6 and 7 until the lungs are completely empty, keeping track of how many maatraas have passed (e.g. “exhale for two, pause for two, exhale for two” counts as six maatraas). There should not be any feelings of strain on the lungs.

10. Release the diaphragm and hold the breath (baahya-kumbhaka) for sixteen maatraas. If you wish to intensify the effect, you can lower the head in jaalandhar bandha, and add in uddiyana bandha and moola-bandha as well.

11. This is one cycle, repeat for ten cycles, or until you feel tired, whichever comes first.

You can intensify any of these techniques by adding bandhas. Specifically, add all three bandhas on the baahya-kumbhaka, and only moolabandha on the antara-kumbhaka.

If you are adding in bandhas: Make sure to remain highly attentive to the needs of your body, and the effect of this practice on your mind. Be honest with yourself, and stop if you feel lightheaded, fatigued, or otherwise uncomfortable. Follow the four keys to practice for the best results.

Generally speaking, these techniques have a calming effect. However, you may want to take note that in some people, Technique #3 can generate a feeling of euphoria and excitement. Note the effect on your own body and mind, and practice for at least a few consecutive days to see if you find it worthy of adding to your daily practice.

As always, please don’t hesitate to reach out with any questions, comments, objections, or feedback.

Until next time: Yoga is all about experimenting to see what works for the individual practitioner. Practice the various vilom techniques discussed in this article, and take notes on how it affects you.

Next time: Taming the Praana

1. More on non-traditional Praanaayaam techniques next time.