Kumbhak Rechak Purak – The Yogic Art of Breathing for Mind and Energy Balance

The Science of Controlled Breathing

In the vast world of Yoga, the breath is more than mere oxygen exchange — it is Prana, the vital life force that sustains every being. The ancient practice of Kumbhak Rechak Purak forms the foundation of Pranayama, where breath is consciously regulated to awaken inner energy and mental clarity.
These three Sanskrit terms represent the core phases of yogic breathing – Purak (inhalation), Kumbhak (retention), and Rechak (exhalation). When practiced mindfully, they create a deep connection between the body, breath, and consciousness.

Understanding the Three Pillars of Yogic Breathing

1. Purak (Inhalation) – The Flow of Life

Purak is the act of drawing in breath slowly and deeply, filling the lungs with Prana. It symbolizes receiving energy from the universe.
Practicing gentle and rhythmic inhalation enhances lung capacity, oxygen flow, and focus. It’s a reminder to embrace every moment with awareness.

2. Kumbhak (Retention) – The Pause of Power

Kumbhak means holding the breath after inhalation or exhalation. This phase stills the mind and strengthens willpower.
In yogic philosophy, this retention allows the Prana to circulate through the energy channels (Nadis), stabilizing the nervous system and fostering inner stillness.

3. Rechak (Exhalation) – The Release of Negativity

Rechak is the process of slowly releasing the breath, symbolizing surrender and cleansing. It helps eliminate toxins and emotional stress.
A smooth exhalation prepares the body for calmness and meditation, teaching the art of letting go.

Benefits of Practicing Kumbhak Rechak Purak

• Improves respiratory efficiency and lung strength

• Reduces stress, anxiety, and restlessness

• Balances the sympathetic and parasympathetic nervous systems

• Enhances mental clarity, concentration, and meditation depth

• Promotes emotional stability and pranic balance

Benefits of Kumbhaka Pranayama

During Kumbhaka, which is the retention of breath, no new air enters the lungs, so no more oxygenation takes place. This causes oxygen tension in the blood to get reduced. The brain is most sensitive to this lowered oxygen tension, as its needs for oxygen are the greatest. If the quality of the blood is below par, the brain tries to get more blood in quantity. Most of the capillaries in the brain and even elsewhere in the body are either lying dormant in a collapsed state or are closed. In order to receive a greater quantity of blood, these capillaries are opened up and the circulation improves. The action is more profound in the brain.

Benefits Of Slow Exhalation

If the release of breath (expiration or exhalation) is sudden, the elastic tissue in the lungs will snap back violently, but if the release of breath is slow and controlled, it will maintain its elasticity. The next advantage of slow Rechaka is in the brain and psyche. Slow expiration needs a conscious effort which further needs the help of the cerebral cortex of the brain. The cerebral cortex sends inhibitory impulses to the respiratory center in the midbrain. These inhibitory impulses from the cortex overflow into the adjoining area of the hypothalamus concerned with emotions, and quieten this area.

Once a practitioner becomes a silent witness to his own breath and makes a conscious effort to breathe out slowly, his thought processes and senses are switched off. This is the state of Pratyahara, which is actually the withdrawal of the senses from the external world. Thus, slow exhalation leads the practitioner to the state of Pratyahara, the fifth stage of Ashtanga Yoga.

Throughout our lives, the breathing process continues involuntarily. But during slow expiration and inspiration, the activity of controlling the breath shifts from the respiratory center to the cerebral cortex. This involvement of the cerebral cortex causes the cortex to develop. Further development of the cerebral cortex leads to a higher stage of the evolutionary cycle.

How to Practice Safely

1. Sit in a comfortable posture, such as Padmasana or Sukhasana.

2. Begin with natural breathing to relax the mind.

3. Inhale (Purak) slowly for 4 counts.

4. Hold the breath (Kumbhak) for 8 counts, without strain.

5. Exhale (Rechak) gently for 6 counts.

6. Repeat this cycle for 10–12 rounds daily, increasing duration gradually.

Spiritual Meaning Behind the Practice

Kumbhak Rechak Purak is not just about controlling breath; it’s about mastering the rhythm of life. The stillness in Kumbhak mirrors the stillness of the soul. Through consistent practice, one experiences a state of inner equilibrium, where thoughts settle, and awareness expands.

The beauty of Kumbhak Rechak Purak lies in its simplicity and depth. Each breath becomes a bridge connecting the physical and the spiritual. When practiced daily with devotion and mindfulness, this ancient yogic technique leads to a harmonious state of body, mind, and consciousness — the essence of Yoga itself.

Also, read –

Benefits Of Slow And Deep Breathing & The Breathing Capacity Of A Person

Abdominal ( Diaphragmatic breathing ) – Thoracic breathing – Clavicular breathing