Viloma Pranayama – The Pause that Changed My Breath

I didn’t even realize how shallow my breath had become.

For years, I was only breathing halfway – just to the chest. No wonder I often felt restless, disconnected, or slightly anxious, even in moments of stillness.

That changed the day I discovered Viloma Pranayama.

Meditation - Angkor wat

What is Viloma?

Viloma means “against the natural order.” It’s a pranayama technique that introduces intentional pauses in the breath cycle – either during the inhale (Viloma 1), the exhale (Viloma 2), or both (Viloma 3). These gentle interruptions retrain the body to expand more fully and exhale more consciously.

Instead of letting the breath flow freely, we guide it in steps – and this teaches the nervous system something profound: to find calm within structure.

My Experience with Viloma

The first time I practiced Viloma, I felt confused.

Inhale – pause – inhale again – pause. It went completely against my instinct.

But soon I realized: I had been rushing my breath for years. Not out of stress, but simply from habit. Breathing only halfway to my chest, never truly filling the lungs.

Viloma invited me to slow down. To feel the breath build gently like waves. To make space.

Over time, this technique became part of my personal meditation ritual.

Now, I teach it in my public yoga classes in Byron Bay – and I see how it transforms others, too.

The Subtle Power of Breath Control

Viloma is not forceful.

It’s soft, intelligent, and deeply regulating. Especially when practiced with awareness, it has the power to:

• expand your lung capacity

• calm your mind

• prepare your body for deeper pranayama or meditation

• bring you into presence, one pause at a time

It’s perfect for beginners – and equally profound for advanced practitioners.

The Three-Part Breath in Viloma

One of the most beautiful aspects of Viloma is that it naturally guides you into three-part breathing (Dirga Swasam):

1. Belly – first, send the breath deep into your abdomen, letting it gently expand.

2. Upper Ribs – allow the breath to rise, widening the ribcage.

3. Chest & Collarbone – fill the upper chest, lifting lightly without tension.

With Viloma, these stages are separated by soft pauses, helping you become aware of each space your breath can touch.

How to Practice Viloma (Simple Instruction)

1. Sit comfortably in a quiet space. Close your eyes.

2. Begin with normal breathing through the nose.

3. Now inhale in 2–3 gentle parts:

   
   

   • Inhale a third of your breath → pause for 2 seconds

   • Inhale another third → pause again

   • Inhale the final third → exhale smoothly and fully

4. 
   

5. Rest after each full exhale. Repeat for 5–10 rounds.

(You can reverse the process later – exhaling in steps instead of inhaling.)

Final Thought

Viloma taught me how to listen again.

To the rhythm inside.

To the moments between the breaths.

This is where calm lives.

This is where presence begins.

In love & breath,

Marie