Viloma pranayama can be, roughly, translated into breathing “against the wave” or “against the flow.”
It might sound counterproductive (it’s not!), but we’re breathing “against the flow” to better tap into flow. Viloma pranayama is an interrupted breathing technique that teaches patience and encourages trust through the intentional interruption or pausing of the breath. The more deeply involved we are with our breath, the more deeply involved we can be with the natural rhythm of life. This technique can also be helpful in expanding lung capacity as well, but please remember to never push it past your limits!
When it comes to breathing for trust, the breathwork or breathing pattern should never feel stressful!
Now, there are a few different ways to practice Viloma pranayama, exploring the interruptions (pauses) only on the inhale, only on the exhale, and interrupting both the breath in and the breath out.
When it comes to cultivating trust and faith, I find that my preference rests with the interrupted inhale and a slow, soothing breath out. I like to practice a 3-part inhale with a 6-8 count continuous exhale.
So here’s how you can practice that:
Begin in a comfortable seat or supine position. Option to close eyes or keep gaze soft.
Start by slowing down and tuning into your breath. Take a few cycles of breath, inhaling into your belly & low back, first, then your ribs & midback second, then your chest & upper back last. As you exhale, empty from chest & upper back, ribs & midback, then belly & low back. Think of these parts of your body as 3 containers.
When you’re ready to begin your Viloma practice, empty all of your breath out.
As you inhale just sip in enough to fill up 1/3 of the way (belly & low back), then pause briefly. Next, sip in a little more air to fill up 2/3 of the way (ribs & midback), then pause briefly. Then, sip in enough air to fill all the way up (chest + upper back), then one more brief pause.
Exhale slowly & smoothly for 6-8 counts.
Repeat steps 4 + 5, four more times, for a total of 5 rounds of viloma pranayama.
Once complete, take a moment to let your breath return to normal and notice how you feel.