Yoga is designed to calm the wandering waves of the mind. Pranayama plays a vital part in this Yogic framework.The most transformative part of Pranayama is the silent pause between inhalation and exhalation. Ancient Yogis have called it Kumbhaka. Modern neuroscience provides sufficient insights into why brief stillness in breath has very profound effects on the body and the mind. It is a fact that most people breathe without awareness. Their breath is imbalanced, jerky, and un harmonious. Consciousness breathing introduces gaps between income and outgoing breaths, influencing the body and the brain. Actually, this pause is not a break, but a great physical and psychological rest. In the classical Yoga texts we find mainly three types of Kumbhaka - Antah , Bahya, and Kevala. Antah Kumbhaka is the gap when breath stops after inhalation.

 

On the other hand Bahya Kumbhaka occurs after exhalation. Kevala Kumbhaka is a very high level of Pranayama when breath is suddenly suspended during the deep state of meditation. Neuroscientifically, during Kumbhaka respiratory muscles slow down. The brain receives lesser stimuli from outside. Temporary reduction in breath is the window of inner silence. Controlled Kumbhaka stimulates the autonomic nervous system. It improves the communication between the brain and the heart. Parasympathetic activity increases, leading to deep relaxation. Light breath retention increases vagal tone. Better vagal tone enhances emotional stability and mental resilience. The amygdala, the fear and stress centre of the limbic system is calmed down. As a result, fear, anxiety, and emotional reactivity reduce.The prefrontal cortex gains control. Better executive functioning leads to better decision making. It improves attention and focus. Impulsive behavior gives ways to a responsive attitude. Neural oscillations become more coherent.The functional connectivity of the different parts of the brain improves.

 

It has been found that regular practice of Pranayama leads to neuroplasticity of the brain. As the brain becomes more calm and still, it forms new neural circuits. The adaptability of the brain enhances . The carbon dioxide tolerance increases due to temporary retention of breath and increase in the quantity of carbon dioxide. The capacity of the brain to bear psychological stress also enhances as a result of this process. Due to carbon oxide tolerance, the oxygen delivery of the cells improves. EEG studies found that such rhythmic breathing with small phases increases alpha and theta waves in the brain.The practitioner experiences relaxed alertness rather than drowsiness. This state of the mind contributes to mindfulness and better self regulation.

 

This Pranayamic practice has been found to reduce repetitive thought processes. This matches with the announcement of Yoga that calming down of the modifications of the mind leads to inner awareness. This happens because the pause between breaths causes pause between thoughts also. Silent pause of breath is not emptiness, but full of peace and bliss. These pauses reshape emotional health, calm the nervous system, and transform the brain. Yogic texts caution about the practice of Kumbhaka. First, one must learn the proper technique of Kumbhaka from a Yogic expert. It should be practised with great caution and there should never be any forceful retention of breath. After sustained and regular practice over a longer period of time, this Pranayamic pause happens naturally. (The writer is Former DG Police & CG, Homeguards, Maharashtra) ■