Breathwork: Viloma Pranayama

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” - Viktor E. Frankl

This is my favorite quote to remind me to embrace the pause.

My offering to you: a breathing exercise you can incorporate into your meditations or yoga practice to help you do just that:  Viloma Pranayama.

This is an interrupted breathing technique. In Sanskrit, Vi means negation and loma means hair: "anti-hair" - as in against the natural flow. 

I like this practice because it requires a little more focus and presence. It can be done in several different ways, but here is how I practice it.

1. To start, find a comfortable seat or lie down. Close your eyes, and take a moment to settle in. 

2. Take a deep breath in . . . and a long breath out. 

3. Then inhale 1/3 of your breath and pause (optional, count to 5 or so on your pauses).

4. Inhale the 2nd 1/3 of your breath and pause.

5. Inhale the final 1/3 of your breath, pause.

6. Exhale everything slowly and without interruption. 

7. Repeat 3 times or more, then switch for the exhales. 

8. Inhale everything, then exhale 1/3, pause, and so on.