🧘🏻‍♀️ How to Practice Ten-Step Kumbhak For Stress Relief

Step-by-Step Instructions To Practice Kumbhak for Stress Relief

By Kumbhaki Yogi Dhruvaji (MSc), founder of the Antistress Foundation 501(c)(3) • Intro Video

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Why Stress Relief Is Important

“Stress is the common risk factor of 75%–90% [of] diseases, including the diseases which cause the foremost morbidity and mortality.”¹

The nervous system is the biological orchestrator of all stress. When you face a stressor, your brain’s amygdala triggers the autonomic nervous system and HPA axis. Stress is a 100% interconnected loop between the nervous system, hormones, mind, and body.

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How Stress May Be Showing Up

• Changes throughout the body: muscle tension, jaw clenching, aches, stiffness, headaches, trembling, tingling, fatigue, or slower recovery; changes in cardiovascular, respiratory, nervous, immune, hormonal, reproductive, skin, or musculoskeletal health—including the muscles, joints, and bones—or worsening symptoms of pre-existing health conditions.
• Physical or autonomic changes: shallow, rapid, or irregular breathing; muscular tension, pain, headaches, fatigue, digestive discomfort, dizziness, sweating, a racing heartbeat, appetite or sexual changes, or worsening of existing symptoms.
• Changes in the digestive system: nausea, indigestion, heartburn, bloating, abdominal discomfort, diarrhoea, constipation, appetite changes, or worsening of existing digestive conditions.
• Disrupted sleep and recovery: difficulty falling or staying asleep, sleeping unusually more or less, waking unrefreshed, or taking longer to calm down and return to your usual baseline.
• Changes in thinking and attention: persistent worry, repetitive or racing thoughts, mental fog, forgetfulness, indecision, poor concentration, or difficulty remaining present or meditating.
• Changes in emotions and self-regulation: irritability, anxiety, fear, sadness, overwhelm, emotional numbness, restlessness, heightened reactivity, or difficulty relaxing.
• Changes in behaviour and coping: avoidance, procrastination, overworking, neglecting self-care, compulsive distraction, or increased reliance on food, screens, alcohol, tobacco, or other substances.
• Changes in relationships and daily functioning: withdrawal, conflict, reduced patience or connection, difficulty coping with others, or a reduced ability to manage responsibilities at home, work, or school.

Through controlled breathing, unforced breath retention, and focused attention to peace in silence, the below ten-step Kumbhak technique by Kumbhaki Yogi Dhruvaji and Antistress Foundation may modulate respiratory–autonomic signalling, support vagal regulation, and reduce excessive HPA-axis activation—helping calm the interconnected stress response across the nervous system, brain, hormones, and body.

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Summary

Try the below one round of the Ten-Step Kumbhak for All Chakra Balancing and Stress Relief, because balance and relief in life is worth checking out. If sparing 30 seconds can change the way now feels and how you enjoy, face, understand, and succeed in life, wouldn’t you want to know?

Ten Steps	Actions	Details
(1) to (4) Preparation	(1) Sit in comfort (2) Loosen chin, neck center, both shoulder tips during all steps	(3) Hands in Bhairavī Dhyān Mudrā with left hand over the right palm and top thumbpads touching. Hands rest at lap–belly crease (4) Close mouth and eyes.
(5) Pūrak	INHALE: Gently inhale via nose to half capacity	Gently lift chest center outwards half-way, partially only, not fully.
(6) Antar Kumbhak	INNER BREATH HOLD: Hold in air with half-out chest center after step 5 gentle half-inhale	Hold until you finish mentally saying "MAUNENA SHĀNTIH" mantra (silence is peace)** three times or more while trying to feel the peace in inner silence; exit much before urge to breathe.
(7) Rechak	EXHALE: Let the air get released via nose on its own	Let the chest center lower on its own as you exhale without consciously exhaling or lowering it.
(8) Bāhya Kumbhak	OUTER BREATH HOLD: Hold out air with half-in chest center after step 7 exhale release	Hold until you finish mentally saying "MAUNENA SHĀNTIH" mantra (silence is peace) three times or more while trying to feel the peace in inner silence; exit much before urge to breathe.
(9) Recovery Pūrak	Inhale: Gently inhale via nose to half capacity	Gently lift chest center outwards half-way, partially only, not fully.
(10) Recovery Rechak	Exhale: Let the air get released via nose on its own	Let the chest center lower on its own as you exhale w/o consciously lowering it. Restart from (5) for repeating.

Daily Practice: You could start with one or two rounds of the Ten-Step Kumbhak each morning, noon, and evening, or just once or twice a day. If comfortable, gradually increase to three to five rounds or more as your breath-holding capacity improves. Learn how Anāhata breathing in the Ten-Step Kumbhak differs from regular chest breathing.

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Details

Before You Begin The Ten-Step Kumbhak

• Practice while sitting safely in any comfortable posture you like. This is a normal breathing practice, not a test of how long you can hold your breath.

• Keep both your chin, neck center and shoulder tips throughout. Release your grip or control over them and keep it that way during all the steps.

• During your first few attempts, keep both breath-retentions deliberately brief. Never hold the breath to the limit. (science behind it)

• Focus on the center of your chest throughout, this is not chest breathing (science behind it part 1, part 2). Your mouth and eyes can be closed throughout.

• Start with one or two below-explained Ten-Step Kumbhak round each in the morning, noon, and evening, or anytime you wish once or twice a day. Gradually increase to three or five rounds each, and so on as your lungs’ breath-holding capacity gradually increases.

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The Ten Steps of Kumbhak For Stress Relief in Detail

(1) Prepare your posture. Sit comfortably on a chair, cushion or the floor. Let your back be naturally and comfortably upright without becoming stiff. You can support your back if you like(science behind it).

(2) THROUGHOUT THE TEN-STEPS, LOOSEN three points: your chin, center of your neck, and the tips of your shoulders by releasing the stress and your control over them. (science behind it)

(3) Place your hands in Bhairavī Dhyāna Mudrā. (science behind it) Rest both hands at the lowest center of the front of your torso, where the lower abdomen meets the lap. Both palms should face upward, with the open left hand resting on top of the open right palm. Let the inner, body-facing edges of the hands rest gently and directly against the body, so the hands are supported both from underneath and the inner side too, instead of just remaining suspended in the air. Bring the thumbs towards each other and touch the upper portion of their thumbprint pads—the soft, fleshy surfaces opposite the thumbnails and just below the tips. Do not join the nails or the very tips of the thumbs.

(4) Close your mouth and eyes too.

(5) Inhale (Pūrak) by gently lifting the center of your chest only half-way [this is not chest breathing((/blog/108-is-chest-breathing-bad-a-scientific-yogic-and-ayurvedic-defence-of-anahata-centred-breathing-in-the-ten-step-kumbhak/), (science behind it part 1, part 2) outwards as you breathe in through your nose. Keep your shoulder tips down and do not arch your back or gulp in air. This inhalation is called Pūrak. (science behind it)

(6) HOLD IN after Inhaling—Antar Kumbhak. With the center of your chest lifted outwards after the inhalation PARTIALLY HALF-WAY ONLY (NOT FULLY), hold the breath while the air remains inside. Hold until you finish mentally saying "MAUNENA SHĀNTIH" (silence is peace) three times of more while trying to feel your inner silence; exit much before urge to breathe. Do not consciously pull the abdomen or diaphragm outward, only the center of the chest. Keep your shoulder tips, chin and neck center loosened, ungripped or unclenched. Hold your breath inside in this way and end this outer hold while it still feels completely easy and certain that you could have comfortably continued to hold for some more time. Never test your limit. If any urge to breathe, strain, or uneasiness appears sooner, begin exhaling immediately. This retention after inhalation is called Antar Kumbhak. (science behind it)

(7) Exhale (Rechak). Allow the center of your chest to settle down or get lowered naturally on its own without collapsing it or forcing out the air yourself. This exhalation is called Rechak. (science behind it)

(8) HOLD OUT after Exhaling—Bāhya Kumbhak (FULLY IN). With the center of your chest lowered inwards half-way, hold the breath as the lungs feel partially empty after the partial exhalation in the above step 7. Hold until you finish mentally saying "MAUNENA SHĀNTIH" (silence is peace) three times of more while trying to feel your inner silence; exit much before urge to breathe. Do not consciously pull the abdomen or diaphragm inward, only the chest center is partially in. Keep your shoulder tips, chin and neck center loosened, ungripped or unclenched. Hold your breath out in this way and end this outer hold while it still feels completely easy and certain that you could have comfortably continued to hold for some more time. If any urge to breathe, strain, or uneasiness appears sooner, inhale immediately. This retention after exhalation is called Bāhya Kumbhak. (science behind it)

(9) ** Recovery Inhale (Pūrak) by gently lifting the center of your chest only half-way outwards as you breathe in through your nose. Keep your shoulder tips down and do not arch your back or gulp in air. This inhalation is called Pūrak**. (science behind it)

(10) Recovery Exhale (Rechak). Allow the center of your chest to settle down or get lowered naturally on its own without collapsing it or forcing out the air yourself. This exhalation is called Rechak. (science behind it)

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Kumbhak For Stress Relief Notes

• For your first trial, practice one normal round. If you feel completely comfortable, you can try a few more rounds. Increase gradually.

• Do not deliberately lengthen the retentions or add more rounds in pursuit of a stronger effect right away.

• Never test your maximum breath-holding capacity. With regular, unforced practice, the pauses may gradually feel easier and your comfortable retention time may increase naturally. Allow this to happen in its own time, without striving or strain.

• The purpose is not to discover how long you can hold your breath; it is to remain relaxed throughout the pause.

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⚠️ Additional Safeguards During Kumbhak For Stress Relief

• Learn and practice this technique while seated in a stable, safe place.

• Do not practice while driving, swimming, bathing, operating machinery, walking somewhere unsafe, or performing any activity requiring your full attention.

• Both retentions and all breaths should remain completely relaxed and effortless. Never strain, brace the body, or compete with yourself.

• Stop immediately and return to natural breathing if you experience dizziness, light-headedness, faintness, unusual breathlessness, chest pain or tightness, panic, tingling, visual disturbance, or any other discomfort.

• Do not resume the practice until your breathing and your entire body feel completely normal again. Seek appropriate medical care if a serious or unusual symptom persists.

• Shorten retentions whenever necessary and never force them. If you can’t retain the breath at all, please try another breathing practice.

• People with heart or lung conditions should consult a qualified healthcare professional before practicing breath retention. The same precaution is advisable for anyone with significant blood-pressure, neurological, fainting, pregnancy-related or panic-related concerns.

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Scientifically Recommended Precautions

The American Heart Association advises beginners not to exceed three to five breathing rounds at first, to stop if they become dizzy or light-headed, and to consult a healthcare professional when heart or lung conditions are present.

Cambridge University Hospitals NHS guidance similarly recommends reducing the breathing pause if it increases breathlessness or faintness.

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