Breath Holds Benefits: Unleashing the Potential

In our quest for optimal health and well-being, we often overlook the power of our breath. Is the body relaxed and free of stress, a person’s optimal breath rate is at approximately 5 to 8 breaths per minute as rest with a lung capacity up to 2 liters. This translates to approximately 17,280 to 28,800 breaths per day. However, the actual number of breaths can vary depending on factors such as physical activity, emotional state, and overall health. If you’re stressed, this goes up to 12 to 18 times per minute, often limiting your total volume to 0,6 liters. If you keep it that way, what easily happens in a life full of work, relationships and constant input of information from screens, lights, toxins and noises, which, by the way, our brains are not made for. So, let’s give them a little bit of additional support, shall we? Breath Holds Benefits will absolutely blow your mind.

Breathing is an automatic bodily function, but when approached with intention and mindfulness, it can unlock remarkable benefits. One such practice that has gained attention is breath holding, better known as Kumbaka, in the yogic tradition. Today, we see this as a part of the modern Breathwork. Beyond its immediate effects, breath holding has been found to have a profound impact on the nervous system, with particular significance in activating the pineal gland. In this article, we delve into the breath hold benefits, explore its influence on the nervous system, and shed light on the fascinating connection between breath holding and pineal gland activation.

Breath holds Benefits

Breathholding, or the voluntary cessation of breathing, has been practiced for centuries across various cultures and disciplines. While the initial purpose may have been rooted in spiritual and meditative practices, modern research has shed light on its wide-ranging physiological and psychological benefits.

1. Improved Lung Function: Regular breathholding exercises can enhance lung capacity and strengthen the respiratory muscles, leading to improved oxygen utilization and overall lung health.
2. Increased Mental Clarity and Focus: Breathholding techniques, when performed mindfully, can help calm the mind, improve focus, and enhance cognitive function. This is attributed to the increased oxygenation and improved circulation to the brain.
3. Stress Reduction: Engaging in breathholding exercises activates the parasympathetic nervous system, triggering the relaxation response and reducing stress levels. This can lead to a greater sense of calm and well-being.
4. Enhanced Physical Performance: Athletes have discovered that incorporating breathholding techniques into their training routines can improve endurance, increase stamina, and optimize performance in various sports.

Impact on the Nervous System

The nervous system plays a vital role in regulating our bodily functions and maintaining homeostasis. Breathholding practices have been shown to exert a direct influence on the autonomic nervous system, which consists of the sympathetic and parasympathetic branches.

1. Sympathetic Nervous System Activation: During breathholding, there is an initial activation of the sympathetic nervous system, leading to increased adrenaline production, heightened alertness, and a temporary rise in heart rate and blood pressure.
2. Parasympathetic Nervous System Activation: As the breathhold continues, the parasympathetic nervous system gradually takes over, resulting in a shift towards relaxation, decreased heart rate, and lowered blood pressure. This activation of the parasympathetic response promotes rest and recovery, allowing the body to heal and rejuvenate.

Pineal Gland Activation

The pineal gland, often referred to as the “third eye,” is a small endocrine gland located deep within the brain. It produces melatonin, a hormone that regulates sleep-wake cycles and influences various physiological processes. Breathholding practices have been associated with stimulating and activating the pineal gland, leading to several intriguing effects:

1. Melatonin Regulation: The pineal gland is responsible for the production and release of melatonin. By activating the pineal gland through breathholding, individuals may experience improved sleep patterns, enhanced circadian rhythms, and a greater sense of overall well-being.
2. Spiritual Awakening: Some proponents of breathholding believe that pineal gland activation can facilitate spiritual experiences and promote a heightened sense of awareness and intuition.
3. Neurotransmitter Balance: The pineal gland is also involved in the production of neurotransmitters, such as serotonin and dimethyltryptamine (DMT). Activation of the pineal gland through breathholding may help rebalance neurotransmitter levels and potentially contribute to enhanced mood and consciousness.

The ancient practice of Kumbaka for breath holds benefits

Depending on if you place your breathhold after the inhale or the exhale, it will have a different effect on the body. Generally speaking, holding your breath after the inhalation is energizing and connected to your personal power. Hold the breath after the exhalation will have a more calming effect, but is also connected to your personal fears. The Amygdala, the fear center in your brain, will switch on a lot faster. Don’t panic, it is absolutely impossible to suffocate yourself. Your body will always gasp for breath. That’s why, with Kumbaka on the exhale, you train your stress resilience and strength by facing your fears. Your body can handle the breath retention for a lot longer than you think. Before we get into the real stuff, let me simply introduce you to the safety precautions for Kumbaka Practice. Remember, Kumbaka is a practice that requires patience, awareness, and respect for your body’s limits. Practicing under the guidance of an experienced teacher can provide valuable insights and ensure a safe and effective experience. It is important to approach this practice with caution and respect for your body’s limitations

1. Start Slow: Begin with shorter breathhold durations and gradually increase them as you progress. Avoid attempting excessively long breathholds without proper guidance and experience.
2. Don’t Force or Strain: Always maintain a comfortable and relaxed posture during breathholding. Do not force or strain your breath or body in any way.
3. Avoid Breathholding Underwater or in Hazardous Environments: Practice breathholding only in safe and controlled environments. Never attempt breathholding underwater, while driving, or in any hazardous situation.
4. Listen to Your Body: If you feel any discomfort, dizziness, or lightheadedness during the practice, release the breathhold immediately and return to normal breathing. Consult a healthcare professional if you have any underlying health conditions or concerns.

Breath hold practice is a form of self-love

Here is a step-by-step manual on how to perform Kumbaka safely, easily and explore all Breath holds benefits:

1. Find a Comfortable Position: Begin by finding a comfortable seated position, either on a cushion or a chair, with your spine straight and shoulders relaxed. You can also practice Kumbaka while lying down if that feels more comfortable for you.
2. Relax and Focus on Breath Awareness: Close your eyes and take a few deep breaths to relax your body and mind. Bring your attention to your breath, observing the natural rhythm of inhalation and exhalation. It always helps me to see the breath like an ocean – waves come and go.
3. Start with Deep Breathing: Take a slow and deep inhalation through your nose, allowing your belly, rib cage, and chest to expand fully. Exhale slowly through your nose, releasing any tension or stress. Repeat this deep breathing pattern for a few cycles to prepare your body and mind.
4. Choose Your Breathhold Duration: Decide on a comfortable duration for your breathhold. Beginners may start with a short duration, such as 5-10 seconds, and gradually increase it as they gain experience and confidence.
5. Inhale Fully and Hold: Take a deep breath in through your nose, filling your lungs completely. At the top of your inhalation, close your mouth and hold your breath gently. Maintain a relaxed and comfortable posture throughout the breathhold.
6. Observe Sensations and Relax: While holding your breath, pay attention to any sensations or thoughts that arise. Stay present and observe without judgment. Relax your body and avoid tensing any muscles.
7. Exhale and Recover: When you feel the need to release the breath, exhale slowly and gently through your nose. Allow your breath to return to its natural rhythm, and take a few moments to recover and adjust to the normal breathing pattern.
8. Gradually Increase Duration: As you become more comfortable with the practice, gradually increase the duration of your breathhold in small increments. Listen to your body and never push beyond your limits or to the point of discomfort.

Breathholding, when practiced mindfully and with proper guidance, can offer a multitude of benefits for the mind, body, and spirit. From improved lung function and mental clarity to the profound impact on the nervous system and pineal gland activation, this ancient technique holds immense potential for unlocking our innate capacities. Incorporating breathholding practices into our daily routines may provide a gateway to improved well-being, increased self-awareness, and a deeper connection to our inner selves. For me, it definitely worked. Embrace the power of breath holds benefits, unleash your full potential, and give me feedback on how it goes for you! Also, don’t hesitate to reach out if you need advice or guidance, I’m always open to 1:1 ❤️

Disclaimer: It is essential to approach breathholding practices with caution and seek guidance from qualified professionals to ensure safety and avoid any potential risks.