Viloma Pranayama (Interrupted Breathing) in Yoga
- Jun 30, 2021
- 9 min read
Updated: 2 days ago
Breathwork to improve lung elasticity and develop overall breathing efficiency.
By PRANA EDITORS | Updated: April 24, 2025
Viloma is a foundational breathwork technique for beginners. Developed by modern yoga gurus, this pranayama improve lung elasticity, strengthens the respiratory muscles, and build endurance. Despite its benefits, Viloma is often overlooked in favor of more popular practies like Ujjayi or Nadi Shodhana. But for those beginning their pranayama journey, it offers a structured and accessible entry point into yoga breathing.
Quick Overview: Viloma pranayama involves controlled breathing, with interruptions only on inhalation, only on exhalation, or during both phases. For example, you would inhale for two counts and pause for two counts, repeating the process 3 to 5 times, until the lungs are full. Alternatively, you can inhale normally and apply the same process during the exhalation. In this Article: Meaning | Steps | Variations | Benefits | Precautions | FAQ |
This guide—created in collaboration with experienced yoga teachers— walks your through how to practice Viloma safely and effectively. You'll find step-by-step instructions with annotated illustrations, and discussions on its benefits and precautions. But before beginning, we recommend that you're familiar with parts of the yogic breath cycle and have some experience in belly breathing.
What is Viloma Pranyama in Yoga?
Viloma Pranayama is a claming breathing technique that involves breaking inhalation, exhalation, or both into distinct phases, evenly spaced phases. These pauses are intentional and rhythmic, and they train the lungs and diaphgram to work more efficiently. Viloma is also known to cultivate breath awareness, tone the nervous system, and increase lung elasticity, among other things.
The term "Viloma Pranayama" comes from the Sanskrit words Vi (against), loma (hair), and pranayama (breathwork). Together, Viloma Pranayama implies moving “breathing against the grain”—a poetic reference to inserting deliberate pauses into the natural rhythm of the breath. In English, it's sometimes described as Interrupted Breathing or Staggered Breathing. But there is no direct translation that fully captures the nuance of the traditional Sanskrit term.
Here's another interesting fact: This pranayama doesn't originate in classic yoga texts. It was supposedly created by modern yoga gurus, with the earliest description of the practice tracing back to Light on Pranayama, one of the most authoritative yoga books authored by BKS Iyengar.
Purpose of Viloma Pranayama
First and foremost, Viloma is primarily used as a preparatory practice—a way to build the control, stamina, and respiratory awareness needed for more advanced forms of yogic breathwork. It is less focused on spiritual elevation and more on refining breath mechanics at a basic level.
Here's why you might consider adding Viloma into a yoga or breathwork routine:
Enhance Respiratory Capacity: Interrupting the breath in stages helps increase lung elasticity and strengthens key respiratory muscles like the diaphragm and intercostals.
Cultivate Mindfulness: The deliberate pauses create mental space and stillness, drawing your awareness inward and anchoring your attention to the breath.
Refine Your Breathing Mechanics: Viloma fine-tunes your control over inhalation and exhalation, improving overall respiratory efficiency and nervous system balance.
Experience Prana (Life Force): The structured nature of the practice makes it easier to observe the subtle flow of pranic energy through the body.
Prepare for Pranayama: Viloma teaches rhythm, control, and patience—skills essential for more complex techniques like Anuloma, Pratiloma, and Nadi Shodhana.
Additionally, practicing Viloma pranayama can significantly slow down our breathing rate, so it can help soothe the nerves, lower blood pressure, and induce a state of calmness and relaxation. However, it's best to use this technique therapeutically under the guidance of an experienced yoga teacher.
Viloma Pranayama: Step-by-step
The primary objective of Viloma pranayama is to break up inhalation or exhalation into 3 to 5 steps with a brief pause between them. Here is how you can practice its variations:
How to do Puraka Viloma (Staggered Inhalation)
Here are the steps to practice Puraka Viloma:
Complete Exhale: Begin by exhaling through the mouth, completely emptying the lungs. The next step is inhaling in 3 to 5 steps, as per capacity.
Staggered Inhale: In each step, inhale for 2 counts and hold the breath for the same duration. Keep the core engaged to avoid unconscious exhalation during the pauses.
Breath Retention (Optional): Once your lungs are full, you can pause for a few seconds. Breath retention isn’t essential to Viloma Pranayama. So, if you are new to the practice, skip this step and add it later, when you’ve gained more experience.
Complete Exhale: Exhale gently through both nostrils, prolonging exhalation without straining. With this, you have completed one round of Puraka Viloma, or interrupted inhalation.
Repeat: Practice 10 to 15 rounds in succession, without breaks between rounds.
Conclude: Resume normal breathing and relax in Savasana (Corpse Pose).
As explained in our article on the parts of a breath cycle in yoga, Puraka is the Sanskrit term for inhalation. This Viloma Pranayama variation focuses on inhalation – staggering and prolonging the process of breathing in. Therefore, it could be categorized an energizing pranayama.
For this reason, it’s best to avoid Puraka Viloma if you experience anxiety, have cardiovascular issues, or high blood pressure. This technique can be quite mentally stimulating, so it’s advisable to practice it during the first half of the day or at least three hours before bedtime.
2. Rechaka Viloma - Interrupting Exhalation
Here are the steps to practice Rechaka Viloma:
Deep Exhale: Once again, start with a deep exhale, clearing the lungs of stagnant air.
Inhale: Breathe in slowly, filling up your lungs in one continuous action. In this version, you’ll be exhaling in three or more steps, with brief pauses between steps.
Staggered Exhale: Exhale for 2 counts and hold your breath for the same duration (2 counts). Keep your core muscles engaged to avoid inhaling during the pauses.
Breath Retention (Optional): This is one round of Rechaka Viloma.
Repeat: Keep at it for 10 to 15 rounds, making adjustments to suit your comfort.
Wrap-up: Rest in Savasanna and breathe normally for a few minutes.
Rechaka is the Sanskrit term for exhalation, and that’s why this variation focuses on the out-breath. By prolonging exhalation, it seems to have a relaxing/calming effect on the mind and body.
But for the same reasons, it’s best to avoid Rechaka Viloma if you have low blood pressure or experience chronic fatigue. It's also worth noting that this pranayama is generally performed in a sitting position, but you can practice lying-down to reduce stress, promote relaxation, or induce restful sleep.
Tips from Yoga Experts
Here are a few essential aspects to practice Viloma pranayama safely and effectively:
Posture: Opt for any comfortable sitting or lying down position. Do not attempt this pranayama while standing or performing activities. Commonly used postures include: 1) Lying on a firm surface with a yoga bolster under your knees, 2) Reclined Corpse Pose, 3) Cross-legged or kneeling postures like Easy Pose or Hero Pose, and 4) Sitting in a chair with both feet flat against the floor.
Location: Choose a quiet, well-ventilated place with excellent air quality.
Time: Practice any time of the day on an empty stomach, preferably after emptying the bladder and bowels. Avoid practicing Viloma when you are hungry, tired, or sleep deprived.
Ratio: Maintain a consistent ratio of inhalation/exhalation and pauses during each step. For example, if you inhale for 2 counts, hold your breath for 2 seconds. Doing so lets you create a rhythmic breathing pattern while also keeping a tab on your progress.
Duration: Beginners may start with 3 to 5 minutes of daily practice and work up to 10 to 20 minutes as they progress. Consistency, as always, is the key to attaining mastery.
Gaze: Keep your eyes closed or soften and lower your gaze.
Mudras (Optional): While mudras are optional, you can incorporate a hand gesture called Adi Mudra into your Viloma practice. This specific hand gesture is known to enhance oxygen flow, calm the nerves, and increase lung capacity.
Awareness (Optional): If you are new to yoga breathing, just try to follow the movement of airflow during practice. More experienced yogis can focus pranic movement.
Modifications and Variations
If you are new to pranayama, practice Viloma breathing in a reclined pose modified with props. Try Corpse Pose with a pranayama bolster lengthways under the back and a blanket under your neck and knees. This posture enhances comfort and opens the shoulders and chest.
Here are three different variations of Viloma:
Puraka Viloma: Beginners should start by interrupting inhalation, as is explained in the "how to" section. Inhale in 3 phases, pausing for two counts in between, and exhale normally. Gradually increase the number of phases and the duration of the pauses.
Rechaka Viloma: Once you are confident in Puraka Viloma, move on to Rechaka Viloma. Inhale normally and exhale in 3 phases, pausing for two counts between each step. Gradually increase the complexity based on your capacity and comfort level.
Puraka-Rechaka Viloma: After mastering Puraka and Rechaka Viloma independently, you can combine them–staggering inhalation and exhalation within the same cycle.
Viloma Pranayama Benefits
While the benefits of Viloma pranayama vary based on the version you practice, each type has a meditative effect and improves overall respiratory function. Here are the benefits of Viloma Pranayama, according to modern yoga sources:
Expands lung capacity, allowing you to breathe more efficiently.
Strengthens the respiratory muscles, including the diaphragm.
Increases mental focus, concentration, and overall cognitive function.
Anchors you to the present, enhancing mindfulness and breath awareness.
Helps you experience the movement of prana in the body.
Cultivates a strong mind-breath-body connection.
May improve pulmonary function.
Activates the parasympathetic functions, thereby promoting relaxation.
Interrupted inhalation can help with low blood pressure.
Interrupted exhalation can provide relief in hypertension.
Yoga breathing is generally linked to stress reduction, improved lung function, and better cognitive performance. That said, there is limited research specifically on the benefits of Viloma pranayama.
Safety and Precautions
Viloma is safe for most people when done correctly, but it is contraindicated in the following:
Recovery Phase: Skip Viloma if you’re recovering from illness, injury, or surgery.
Congestion: Practicing breathing exercises while experiencing nasal, chest congestion, or sinus issues can lead to discomfort and hinder the benefits of your practice.
Cardiovascular Issues: People with heart-related health problems should seek medical advice before attempting Viloma or any other pranayama technique.
Respiratory Issues: Certain types of breathwork can worsen lung and respiratory conditions. If you have such issues, seek medical advice before attempting them.
Blood Pressure: As mentioned earlier, avoid interrupted inhalation if you suffer from high blood pressure and interrupted exhalation if you suffer from low blood pressure.
Anxiety and Panic Disorders: Interrupted breathing and breath retention can trigger anxiety in some cases and should be approached with caution.
Pregnancy Considerations: It’s best to avoid Viloma breathing during pregnancy due to the potential side effects of abdominal contractions and holding your breath.
Lastly, it’s crucial to practice pranayama mindfully and increase the duration gradually. Forceful inhalation or exhalation can cause dizziness, discomfort, fatigue, or other complications. If you experience any discomfort, stop the practice and consult a yoga instructor for guidance.
Frequently Asked Questions
Is Viloma pranayama suitable for beginners?
Is Viloma pranayama safe during pregnancy?
Do I need to hold my breath during Viloma pranayama?
Can Viloma pranayama improve lung capacity?
Editor's Note: Feel free to email us your questions and feedback regarding this article. We will continously update the FAQ section based, often including intestering queries from readers. |
Final Thoughts + What to Read Next
This guide is a part of our Pranayama Learning Series, which features foundational breathing exercises that lay the groundwork for yogic breath control. Next, we'll explore Pratiloma Pranayama–the practice of extending the inhale by partially blocking one or both nostrils with your fingers.
If you’ve found this guide helpful, consider supporting our work by sharing it with your community or making a one-time or monthly donation. You can also join our monthly newsletter to receive updates, practice tips, and exclusive breathing exercises—delivered straight to your inbox.
Before you go, here are some articles that may interest you:
How to Practice Diaphragmatic or Belly Breathing (First in the Series)
Samaveta Pranayama, Yogic Double Nostril Breathing (Previous in the Series)
Best Acupressure Mats on the Market (Self-Care tools)
Anuloma Pranayama: Prolonged Exhalation (Next in the Series)
How can we improve this article?
Add more images and step-by-step diagrams
Include more references from classical yoga texts
It doesn't need changes - this met my expectations