Extend your life with Kumbhaka Pranayama | Full Breath … — Transcript

Today we're going to practice the kumbuka for longevity. How can you use the retention of breath and make it part of your daily lifestyle or second nature to be able to extend your age? So we're going to practice three kumbukas. One is internal retention, also known as antra kumbaka. Second, external retention of the breath, also known as bahya kumbaka. And to get to the third one, antar kumbaka, which is the most important for retention of our breath. So, my friends,

find a comfortable position where you can sit down comfortably, keeping your spine straight and chin parallel or just a little bit 10 to 15 degrees facing up. Bring the thumb and index finger together for chin mudra and place it gently on your knees.

Now we're going to first practice internal kumbuka, antra kumbaka, for three times. Inhale, hold the breath. If you're an advanced practitioner, pull the perineal muscles up, bring your chin down, holding for 30 seconds. And if you feel the need to

exhale, inhale just a little bit more. Hold 3, 2, 1. Amazing. Exhale fully. Inhale and exhale. Allow the breath to come back to normal. Second set, we're going to hold it for 45 seconds. Inhale, hold, pull muscles,

chin. If you feel like exhaling, inhale a little more. Exhale. Allow the breathing to come back to normal. Close your eyes and focus on your third eye. Amazing job. Now we're going to do the third set, hold the breath for 1 minute.

Inhale, hold. Allow the breathing to come back to normal. Close your eyes and focus on your third eye. Amazing job. If you need more explanation on these kumbakas, please refer to this video. This is just a practice

video. The second one we're going to get to is bahya kumbaka, or external retention of breath. That's a little bit harder, so we're going to hold the breath up to 45 seconds. So inhale, exhale fully. Start with 20

seconds of retention here. We engage mahabandha, the root chakra, mulabandha, jalandhara bandha. Inhale, exhale normally. Allow the body to come back to its natural rhythm. Second set, 25 to 30 seconds. Inhale, exhale

fully. You can take a few deep breaths in and out to replenish your body, and now allow your breath to come back to its natural rhythm. Again, the third set we're going to do it up to 45 seconds if you can hold it,

otherwise just hold it as long as you can. Remember, if you feel the need to inhale, exhale a little more. So let's do it. Inhale, exhale fully. Empty your stomach, pull the perineal muscles, pull the diaphragm up, chin to

chest. Amazing job. Allow the breath to come back to its natural rhythm again. You can close your eyes, meditate for 30 seconds. Gently open your eyes, and now we prepare ourselves for the main practice, the kavala

kumbuka to extend your lifespan. For this, we're not going to hold the breath forcefully in or out, so we're going to follow this formula: inhale for 10, hold for 20, exhale very slowly for 15, and hold the breath out for five. So you

ready? Let's begin. Inhale, whole body relax. As you exhale for 15, regulate the breath very slow, slowly, very calmly. And now hold it for five. Inhaling for 10. Inhale for 10. Now see if we can start

pushing the air from your chest into your stomach. Now hold for 20. Make this more advanced. And exhale. As you exhale, regulate the breath out very slowly for 15. Continue pulling the belly in and hold the breath for

five. Inhale for 10. Hold, push the air in the belly. Exhale 15. Hold the breath out for five. Inhale 10. Hold 20. Exhale 15. Hold for five. Amazing job. So you can continue

doing this breathing and go into your meditation. Maybe meditate for 5 to 10 minutes as a beginner. But remember, you can do your own ratio, but keep the length of the inhale, hold, exhale, and then hold equal to this ratio. So if

you're inhaling for five, for example, hold it for 10, and then you're going to exhale for seven and hold it for three, let's say. So I hope you got a little value from this video. Practice this video for 21 days with me so we can get

your body into a habit of breathing slowly. And of course, if you need explanation on all these kumbakas, please refer to this video. Until next time, my name is Abidal. Namaste, peace and love.

your body into a habit of breathing slowly and of course if you need explanation on all these kumas please refer to this video until next time my name is abidal Namaste peace and love