Kumbhaka

Kumbhaka is a traditional yogic breathing practice that incorporates breath retention (holding the breath out) to promote deep relaxation and energetic balance. Benefits: • Enhances parasympathetic nervous system response • Promotes mental clarity and calmness • Improves breath awareness and control • Helps reduce anxiety and stress • May improve sleep quality The 2:4:2 ratio (inhale:exhale:hold) creates a natural calming rhythm that helps settle both body and mind. The empty retention (holding after exhale) is particularly effective for promoting relaxation and mental quietude. This technique is especially beneficial for reducing stress, preparing for meditation, or helping with sleep.

1. Get Comfortable • Find a quiet, comfortable space • Sit with your spine straight but relaxed • Rest your hands on your lap • Take a few normal breaths to settle in 2. The Basic Pattern • Inhale gently for 2 seconds • Exhale slowly for 4 seconds • Hold the breath out for 2 seconds • Let the circle guide your timing 3. Focus Points • Keep the breath smooth and gentle • Make the exhale soft and complete • Stay relaxed during the hold out • Don't force or strain 4. Tips for Success • Keep everything gentle and relaxed • If you need to breathe during the hold, that's okay • Let each phase flow naturally • Return to normal breathing if needed 5. What You May Notice • Growing sense of calm • Natural slowing of thoughts • Deepening relaxation • Peaceful mental state Remember: This is a gentle practice - there's no need to force anything. Let your breath guide you into deeper relaxation.