Antara Kumbhaka – The Energizing Breath

Also called the “positive breath”, this pranayama (breath control) exercise activates and energizes body and mind. Practice upon waking, or at a time of day when you want to experience a boost of dynamic energy. Use this breath-work exercise to revitalize and oxygenate the body and mind and release lethargy and drowsiness. In a comfortable position, begin by taking a deep breath into the belly and ribs for a count of four. Comfortably retain the breath in the body for a count of four (without struggle or strain). Finally, release the breath for a count of four. Breath in and out through the nostrils, and perform 10-20 breaths in this manner. As you grow more proficient with this exercise, you may like to extend the length of the count to as many as 12.

Inhale 4

Hold 4

Exhale 4

Prana means “life force”, and it enters the body with the breath. As you grow comfortable with the Antara Kumbhaka exercise, you can begin to cultivate the concentration and sensitivity that during the retention phase of the breath, you can consciously retain the prana in the body. On exhalation you will concentrate on releasing the ordinary carbon dioxide and stale air from the lungs, storing the prana in the solar plexis (manipura chakra) for energy and vitality.

Breathing Tips

Unless otherwise specified, always inhale and exhale through the nose.

It is preferred to practice pranayama or breathing exercises on an empty stomach.

Use good posture and alignment; with a tall, relaxed spine resting comfortably on a chair, cushion, or the ground. Keep head neutral and chin parallel to the ground. You might like to sit against a wall and on a cushion for prolonged exercises, and for some exercises lying on the back can be beneficial.

Make the body as comfortable as possible, with clothes that allow space for the belly and chest room to expand. Wearing tightly-waisted or belted clothes and other restrictive clothing inhibits the natural movement of the breath.

If you find that your jaw or face holds tightness during pranayama exercises, try placing the tip of the tongue gently on the roof of the mouth and separating the biting surface of the teeth slightly to soften the muscles of the face and jaw.

Keep all pranayama exercises smooth and subtle. If your breath is discordant or strained, your energy will be drained instead of being revitalized.

Your breathing exercises are made much more potent if you use visualization while doing the breathing. Visualization works on the principle that whatever you concentrate on, an extra supply of oxygen and prana (life force) will be directed to that area or goal.