Breathing Against the Grain: The Calming Practice of Viloma Prāṇāyāma
In yoga, the breath is more than oxygen moving in and out — it’s the bridge between body, mind and spirit. When the breath is steady, the mind becomes steady. When it’s uneven or rushed, so too is our inner world. One of the most beautiful ways to retrain the breath toward calm is through Viloma Prāṇāyāma, the “against the grain” breath.
What Is Viloma Prāṇāyāma?
“Vi” means against and “Loma” means grain or natural order. In this technique, we gently interrupt the natural flow of the breath, pausing briefly at intervals. These intentional pauses teach us to stay calm and aware even when the breath — or life — doesn’t flow in a straight, smooth line.
Viloma can be practiced on the inhalation, the exhalation, or both. It’s a simple yet profound way to soothe the nervous system, increase breath capacity and bring mindfulness into each breath cycle.
How to Practice
Find a comfortable seat with your spine tall and shoulders relaxed. Take a few natural breaths, allowing the body to settle. Then begin:
Stage 1 – Interrupted Inhale
Exhale fully.
Inhale one-third of your lung capacity, then pause for 2–3 seconds.
Inhale the next third, pause 2-3 seconds.
Inhale the final third, feeling the chest softly expand.
Exhale smoothly in one long, gentle breath.
Repeat for five to eight rounds, resting afterward in natural breathing.
Stage 2 – Interrupted Exhale
Inhale fully in one smooth breath.
Exhale one-third, then pause.
Exhale another third, pause again.
Exhale the final third until the lungs feel comfortably empty.
Continue for 5-8 rounds, finishing with a few moments of stillness.
Why It Works
Each pause in Viloma is like a small invitation to notice — to rest in awareness rather than rushing into the next breath. Physiologically, these pauses stimulate the parasympathetic nervous system, lowering stress hormones and calming the heart rate. Mentally, they train patience and inner steadiness.
Practiced regularly, Viloma helps to:
Ease anxiety and restlessness
Improve sleep and relaxation
Increase lung capacity and breath control
Prepare the body and mind for meditation
Practice Tips
Always keep the breath comfortable and strain-free.
If you feel dizzy or anxious, return to normal breathing immediately.
You can practice lying down if seated breathing feels effortful.
Try Viloma before bed, after restorative yoga, or during a mindful break in your day.
In Everyday Life
Viloma reminds us that pauses aren’t interruptions — they’re part of the rhythm. Just as we rest between each inhale and exhale, we can also rest between moments in life. In those small pauses, we reconnect with presence and peace.
Take a Pause with Us
At Citta Flow, we believe calm is something we can cultivate — one breath at a time. Join us for a gentle class where you’ll explore mindful movement, breathwork and rest in a supportive community space.
