Interrupted Breath – viloma – विलोम
The name comes from the Sanskrit, vi, which mean “against” or “contrary to”; and loma, which means “hair.” Viloma, therefore, translates as “against the grain” or “against the natural course.”
Viloma is the first prāṇāyāma (breath) I teach because this simple technique increases awareness and control of the lungs and is the perfect introduction to the huge subject of prāṇāyāma.
Technique:
Lie down passively, opening the chest, This gives the lungs more space. Bolsters or blankets work best. I learned these techniques on hard wooden blocks which helped me to not fall asleep.
At first just watch the breath – add the following steps at your own pace – the slower the better.
Begin practice with a complete full exhalation.
Then pause in the middle of inhalation – let the exhalation take care of itself.
Next pause in the exhalation – let the inhalation take care of itself.
Then pause in the middle of both inhalation and exhalation.
Next become aware of the natural pause at the top of the inhalation and extend it to the same length as the other pauses – ensure you are not becoming tense. The pause is simply a moment of quiet inactivity not a tightening of muscles.
Then become aware of the pause at the end of the exhalation and extend it without stress or tension.
All pauses and steps should be same length.
I use my heartbeats to count.
End the practice at the top of an inhalation and allow the breath to come back to its natural rhythm.