Antara – interior, within
Kumbhaka – suspension, holding
Holding the inhalation


  • Expands the lungs and chest
  • Calms the mind


  • Breath retention is not recommended for those living with glaucoma, untreated high blood pressure, or for women who are pregnant


  • Sit comfortably in sukhasana
  • Draw a breath in deeply until no more air can be drawn in
  • Hold the inhalation in for as long as possible, working upwards to a count of 15
  • It is good to engage both the Jalandhara (throat) and Mula (pelvic floor) Bandhas while holding the inhalation in Antara Kumbhaka
  • Gently release the air through the nostrils and begin again, completing several rounds