PRANAYAMA (BREATHING) ยท Viloma
Interrupted Breath
Viloma โ Interrupted Breath โ divides the inhale (or exhale) into a series of small pauses, "climbing" the breath like a staircase. This measured, segmented breathing builds breath awareness and control and can be either calming or gently energising depending on which phase you segment.
Name meaning: "Viloma" means "against the natural order" โ here, interrupting the inhale or exhale with pauses, breathing in stages.
Classification: Pranayama โ interrupted/staged breathing.
Tradition & origin: Viloma (interrupted breathing) is a modern pranayama teaching, notably systematised in the Iyengar tradition, used to build breath control and lung awareness in stages.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical or professional advice. It may contain errors. Please practise mindfully, listen to your body, and consult a qualified yoga teacher or doctor for anything specific. Spotted an error? Tell us in the comments below.
How to do it โ step by step
- 1Sit or lie down comfortably.
- 2To segment the inhale: inhale a little, pause briefly, inhale a little more, pause, until the lungs are comfortably full.
- 3Then exhale slowly and smoothly.
- 4Alternatively segment the exhale: exhale in small steps with pauses, inhaling smoothly.
- 5Keep each pause short and relaxed.
- 6Repeat for 5โ8 rounds.
Benefits
- โBuilds breath awareness and control.
- โSegmenting the exhale is calming; segmenting the inhale is gently energising.
- โIncreases lung capacity.
- โPrepares for retention practices.
๐ช The traditional / desi way
- Vi-loma = "against the grain" โ the breath taken in deliberate steps rather than one smooth flow.
- Traditional cue: keep the pauses light and unforced; it is a staircase, not a struggle.
What you may feel
- ๐ซงNormal: awareness of the breath filling/emptying in stages; a steadying focus.
- ๐ซงWarning: strain or breathlessness โ shorten or drop the pauses.
Progression path
Begin with a few gentle pauses on the inhale; later explore pausing the exhale; keep each pause short and easy.
Who it suits โ and who should modify
- โThose with a steady basic breathing practice wanting more breath control.
- !Relative: the pauses resemble mini-retentions โ keep them gentle and skip with high BP, heart conditions, or in pregnancy.
When to practise
Morning or a calm session; after settling with full (Dirgha) breathing.
A few times a week, 5โ10 minutes.
Evidence at a glance
Staged slow breathing supports breath control and calm.
Consistent with slow-breathing practice; Viloma-specific study minimal.
Myths vs. reality
โ Myth: The pauses are strong breath-holds.
โ Reality: They are brief, gentle interruptions โ not forceful retentions. Keep them light.
โ ๏ธ Cautions
- Keep the pauses gentle. Those with high blood pressure or heart conditions should avoid long holds and keep it easy.
Frequently asked questions
Segment the inhale or exhale?
Segmenting the exhale tends to calm; segmenting the inhale tends to energise gently. Choose by what you need.
How long are the pauses?
Just a second or two each โ short, relaxed pauses that keep the breath smooth overall.
Key takeaways
- โญBreathe in stages, pausing gently mid-inhale or mid-exhale.
- โญA modern staged breath, systematised in the Iyengar tradition.
- โญKeep the pauses brief and light โ not forceful holds.
- โญSkip the pauses with high BP, heart issues, or in pregnancy.
References
- Pranayama โ Wikipedia ยท encyclopedia
- Yoga: What You Need To Know โ NCCIH ยท health authority (public domain)
Sources are provided for further reading; always consult a qualified teacher or clinician for personal guidance.
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