Pranayama Nadi Shodhana. Stage 4

At this stage in your pranayama practice you should start to practice outer retention. That is it is time to supplement inhalation, exhalation and inner retention (antar kumbhaka) with retention of the breathing process when the lungs are deflated as much as is possible. In sanskrit, this stage is known as bahir kumbhaka, or sometimes bahiranga kumbhaka.

Bahir kumbhaka is a very important part of pranayama practices and will bestow many benefits. However, as we have already emphasized, you must slowly develop the capacity to retain the breath externally. Don’t try to hold the breath for too long in the beginning, even if at first it may seem easy. this applies particularly to outer retention, for this is a function that the lungs and associated nerves are rarely required to carry out. Each of us has held his or her breath many times, but almost invariably it is with an initial intake of air beforehand. That is, we generally take a deep inhalation before holding the breath. This applies in many sports, such as swimming. We do not normally empty the lungs immediately prior to holding the breath, but fill them to maximum capacity. Thus people are more accustomed to inner retention.

Technique

Stage 4

You should continue the same ration of breathing that we gave in the previous lesson, but add the new mode of bahir kumbhaka to it.

The ratio will be 1:8:6:1:1:8:6:1 made up as follows:

1. Inhale through left nostril (pooraka) 1
2. Retain breath internally (antar kumbhaka) 8
3. Exhale through right nostril (rechaka) 6
4. Retain breath externally (bahir kumbhaka) 1
5. Inhale through right nostril 1
6. Retain breath internally 8
7. Exhale through left nostril 6
8. Retain breath externally 1

This is one round. Each round should be done in the same manner, one after the other.

Remember, the ratio we have given corresponds to the actual relative durations of inhalation, exhalation and both inner and outer retention. That is, if you breathe in for a count of 5 (seconds), for example, then you should retain internally for a count of 40, exhale for a count of 30 – and externally retain for a count of 5. This is one example. Only you will know your own capability, and you must set the duration of each stage in accordance with the given ration to suit your proficiency. Whether you inhale for a count of 1, 2 or 10 seconds, there should be absolutely no strain.

Make sure that you maintain awareness of both breathing and mental counting. This is essential in order to make the mind relaxed and one-pointed.

Warning

Once again, we would like to emphasize that you should make sure that no irregularities occur. If you notice any negative mental or physical repercussions as a result of practising pranayama, then seek advice.

Another point to remember is that those people who have any serious physical or mental imbalance must take care before attempting to practice pranayama, especially the higher stages. In this category we include those people who have high blood pressure, people who are extremely neurotic and so on.

Swami Satyananda Saraswati