In detail

Breathing retention techniques

Breathing retention techniques

Apart from the best known and used in breathing techniques that are those of relaxation, there are excitation techniques, but known but equally important. On the other hand and even more unknown, we can find the breath retention techniques.

Below we explain how to perform some of them and what they may be useful for.

Slow and deep breath with retention

Remember to owe let at least 1 hour and 30 minutes pass since the last meal. This method can help a lot to dissipate negative feelings and replace them with positive ones. It also acts against melancholy and "lack of desire to do things". It is discouraged to do it to those who have lung and heart problems.

This exercise is about taking a deep breath slowly, and then you try to hold the air as long as possible in the lungs, then slowly expel it. The effect of this exercise varies greatly depending on who practices it, and is very apt to be used in psychological therapy. Although it tends to produce a better mood and greater energy in whoever executes it, you have to be very careful with one thing: retention time, which should not be too long. We will know that normally because you will notice the natural and logical feeling of wanting to expel the retained air.

A rule to comply that we must take into account is that, unless you have a qualified instructor and there is no medical problem that prevents it (consult a doctor if necessary), must not exceed 90 seconds of retention, by any beginner.

Never hold your breath longer than indicated, unless you are under the supervision of someone more advanced, as it could have very serious irreversible negative effects on the body very easily, and especially on the brain. Thus, it should never be done with a self-competitive spirit of "trying to overcome my record", "endure more and more", etc. and other similar errors because it would be very dangerous without expert advice, (don't forget that just one chance of error is enough for a disease to happen). This technique needs attention, as it requires a good use of concentration to do it optimally. Logically it is a good practice to train this ability to concentrate, which also helps to develop. For the rest it usually causes a sensation of pleasantness and of feeling better very remarkable and enormously useful.

Hold breath with display

This exercise when characterized by a relatively long retention time with full lungsIt greatly facilitates that during that retention time the performer can concentrate on the respiratory process itself, which helps and greatly facilitates its control, even outside the practice moments. It is done just like the slow and deep breathing exercise with retention, just add the following: Pay close attention to the retained air and try to make an effort to notice how that excess air nourishes the body and is absorbed by the blood in the lungs. Try to feel the energetic and life-giving power of that air and how it radiates to the whole body and also to our mind and brain. Note "how it strengthens us."

It is advisable to form the mental image that at that moment one is "squeezing the air" into one or within the lungs, removing all its vitalization properties, filling us with energy. If done correctly, after a few minutes it is most likely that you will feel an “energetic” feeling in yourself. That is, one will feel as if it is "full" or "filling" with energy. It is about feeling, or rather, of "realizing", "being aware", of "becoming aware" of the power of the air. It will be a very positive feeling that will make the person feel really good, and that can cover various sensations such as those described or others such as joy, calm, well-being, peace, security, etc.. The subject must learn to discover its effect on himself. It helps to be stronger, clearer and less tired.

Breathing techniques for relaxation

Breathing techniques to improve mood and vitality


Van lysebeth, A. (1985). Pranayama To serenity for Yoga. Ediciones Urano, S.A. Barcelona

Davis, M .; Mckay, M. and Eshelman, E. (1985). Emotional self-control techniques Ed. Martínez Roca. Barcelona - Ramacharaka (1993). Hindu-yogi science of breathing. Ed. Humanitas. Madrid.