Kumbhaka (Breath Retention)

Kumbhaka is a Sanskrit term that refers to the practice of breath retention in yoga and pranayama. One of my favourite tools in breathwork, it involves holding the breath either after a full inhale or after a complete exhale—what’s known as kumbhaka on full or kumbhaka on empty. I guide both in my sessions.

There’s something powerful about holding on empty. It builds mental, emotional, and physical resilience—like training your nervous system to be as steady as a free diver. It’s in these spaces of stillness, where breath is suspended, that I’ve experienced some of the most vivid phenomena.

I remember one session where, during a breath hold, I saw the colour purple for the first time. It appeared out of nowhere, almost electric. I laughed out loud in awe. Many clients have shared their own experiences—seeing greens, golds, fractals, or simply dropping into deep silence.

There are many ways to practice kumbhaka. In my approach, I use it not just as a breathing technique, but as a portal into calm, clarity, and expanding tolerance to stress.

What Happens to CO₂ During a Breath Hold:

1. CO₂ Builds Up Naturally

   As you hold your breath, your body continues to produce CO₂ as a byproduct of metabolism. But since you’re not exhaling, CO₂ starts accumulating in the bloodstream.

2. O₂ Levels Drop More Slowly Than CO₂ Rises

   You have a decent buffer of oxygen in your lungs and bloodstream, so oxygen drops slowly—but CO₂ rises quickly, which is what triggers the urge to breathe.

3. Increased CO₂ = Stronger Respiratory Drive

   The main signal to breathe isn’t lack of oxygen—it’s the rise of CO₂. Your brainstem (specifically, the medulla) is very sensitive to CO₂. As CO₂ builds up, the drive to breathe intensifies.

4. CO₂ Facilitates Oxygen Delivery (Bohr Effect)

   Higher CO₂ levels shift hemoglobin’s affinity for oxygen, releasing more oxygen to tissues and the brain. This means that CO₂ isn’t a waste gas—it’s essential for efficient oxygen delivery.

5. With Training: Greater CO₂ Tolerance

   Over time, practices like Kumbhaka and Slow Flow increase your body’s tolerance to CO₂. This means:

   • You can stay calm with higher CO₂ levels

   • You reduce overbreathing

   • You improve nervous system regulation and breath efficiency

6. Hold Duration Interpretation

• 10s: 🚨 Very low. High stress, poor CO₂ tolerance

• 20: ⚠️ Below average. Needs improvement

• 30s: ✅ Functional. Still room to grow

• 40s: 💪 Healthy. Balanced nervous system

• 50s: 🌿 Strong. High adaptability

• 60s +: 🔥 Optimal. Resilient, relaxed, and thriving

• Endogenous DMT Activation:

  • There’s emerging research suggesting that prolonged breath retention (especially when combined with rhythmic breathing, sensory deprivation, or meditation) may activate the pineal gland and stimulate the release of endogenous DMT (dimethyltryptamine).

  • DMT is naturally produced in trace amounts in the lungs, retina, and pineal gland.

  • It plays a role in REM sleep, dreaming, and potentially near-death or mystical experiences.

  • Some report visionary or color-rich experiences during longer holds—commonly associated with altered states of consciousness.

• Brainwave Shifts:

  • Kumbhaka can induce transitions from beta (active thinking) to alpha and theta states, which are associated with calm awareness and creativity. In some cases, practitioners report entering deep meditative states similar to trance.

1. Set the Space

• Sit or lie down in a comfortable position

• Close your eyes and relax your body

2. Begin with Breathwork

• Start with a few rounds of one of the following:

• Perfect Breath (slow, even inhale and exhale)

• Rhythmic Breathwork (paced inhale/exhale with no pause)

• Somatic Breathwork (Gear 1 or 2)

3. Kumbhaka (Breath Retention)

On Empty:

• Inhale deeply through your nose or mouth, expanding chest and belly

• Exhale fully through your mouth, contracting belly toward your spine

• Hold your breath after the exhale

• Keep the body relaxed

• Engage your core gently to support the hold

• Do not strain—start with 10 seconds, work up to 60+ seconds

On Full:

• After your breath hold on empty, inhale slowly and deeply

• Hold the breath after the inhale

• Expand into your chest and belly

• Keep your shoulders relaxed

• Hold for another 10–60 seconds

To Complete:

• Exhale with a long, strong sigh through the mouth

• Rest in stillness for a few breaths before beginning another round