balancing · intermediate · ~10 min
Viloma Pranayama (Interrupted / Segmented Breath)
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Interrupted breath — pausing the breath in segments during inhalation or exhalation. Produces particular control of breath flow and supports gradual development of retention capacity.
What this practice is
Viloma pranayama ("against the wave" or "interrupted") involves pausing the breath in small segments during either inhalation or exhalation (or both). Where most pranayamas involve continuous breath flow with optional retention at the top or bottom, viloma intersperses pauses within the breath itself.
Two basic forms:
Viloma I (interrupted inhalation): inhale for 2 counts, pause for 2, inhale for 2, pause for 2, inhale for 2, then exhale slowly. The inhalation is segmented; the exhalation is continuous.
Viloma II (interrupted exhalation): inhale slowly continuous; exhale for 2 counts, pause for 2, exhale for 2, pause for 2, exhale for 2. The exhalation is segmented; the inhalation is continuous.
Viloma III (interrupted both): both inhalation and exhalation segmented.
The practice develops particular breath control and supports gradual development of retention capacity. It is more advanced than continuous-breath pranayamas and benefits from foundation in those.
Technique
Viloma I (most accessible starting form):
1. Sit upright. Begin with normal breathing for several breaths.
2. Begin inhalation: inhale for 2 counts (about 1/3 of total inhalation).
3. Pause briefly (2 counts), holding the partial inhalation.
4. Continue inhalation: inhale for 2 more counts (now about 2/3 of total).
5. Pause briefly (2 counts), holding the further-filled inhalation.
6. Complete inhalation: inhale for final 2 counts to full lung capacity.
7. Exhale slowly and continuously through the nose for 6-10 counts.
8. Repeat for 10-15 rounds.
Viloma II reverses the pattern: continuous inhalation, segmented exhalation. Viloma III combines both.
When to use
(1) Building retention capacity. Viloma teaches gradual breath control that prepares for kumbhaka (retention) practices.
(2) For practitioners with anxiety related to breath fullness. The segmented approach makes full inhalation more accessible for practitioners who panic at full breath.
(3) Pre-meditation. The practice produces particular focused attention.
(4) For breathing-pattern correction. Viloma helps restructure habitual shallow breathing.
(5) Advanced asana support. Used in some yoga traditions during particular asana practice.
Contraindications & safety
More cautions than balancing pranayamas. Avoid viloma during:
- Pregnancy (retentions during inhale or exhale not appropriate). - High blood pressure. - Heart conditions. - Anxiety states with breath-related panic. - Active asthma flares.
The practice's segmented holds add intensity that not all conditions support. Established foundation in continuous-breath pranayamas before attempting viloma.
Benefits
Traditionally: develops breath control; builds capacity for advanced retention practices; teaches conscious breath segmentation; supports meditation through the precise breath awareness.
In lived practice: practitioners report distinct development of breath sensitivity and control through viloma practice. The segmented technique produces awareness of breath subtleties that continuous breathing doesn't reach.
History
Viloma pranayama appears in classical hatha yoga tradition with significant elaboration in B.K.S. Iyengar's modern yoga teaching, where viloma is taught as preparation for advanced pranayama and as adjunct to specific asana practice.
Cultural context
Viloma is widely shared across yoga traditions; appropriate for non-traditional practice with respect.
FAQ
Should I start with Viloma I or II?
Most teachers start with Viloma I (segmented inhalation, continuous exhalation). The pattern is more natural and supports gradual buildup of inhalation capacity. Once Viloma I is established, move to Viloma II (segmented exhalation), then potentially Viloma III (both segmented).
How long should the pauses be?
Beginners: 2 counts per pause. Intermediate: 3-4 counts. Don't extend pauses beyond comfort; the practice should be sustainable across 10-15 rounds without strain.
Why do this instead of regular pranayama?
Viloma teaches specific control that continuous-breath pranayamas don't address — the conscious segmenting and resuming of breath flow. This control transfers to other pranayamas (better retention practice, more refined breath awareness) and supports advanced meditation.
Is this advanced?
Intermediate-to-advanced. Established foundation in continuous-breath pranayamas (nadi shodhana, ujjayi, dirgha) before attempting viloma. Self-teaching from videos can produce technique errors; learning from a qualified teacher is preferable.
Can I do this lying down?
Yes — Iyengar yoga sometimes teaches viloma in supine position (lying on back) which makes the segmented breath more felt and accessible. Both seated and supine are valid; choose what supports your practice.
Astrological correspondence
Element
air
Chakra
throatInterrupted segmented breath — control development.