Confusion about inhale to exhale ratio

Yoga Discussion General Yoga
#1

Hi,

I have a big confusion about maintaining inhale to exhale ratio in alternate
nose breathing (nadi shodhana pranayam or anulom vilom).

In such pranayam inhale to exhale ratio is to be maintained. Typically a
beginner starts with 1:1 ratio (inhale to exhale). Then the purpose is to
increase the units of exhale with respect to the units of inhale. Basically
one tries to achieve prolonged exhalation with respect to inhalation.
But even inhalation duration is also to be extended. This is what I don’t
understand. I can achieve delaying exhalation by contracting inner
nasal muscles but these muscles only help in delaying exhalation. For
delaying inhalation this technique does not work.

Let me give a simple analogy to help you understand what I am trying
to say. If one holds sand in hand and then wants to release it slowly,
then by tightening the fist one can increase duration of the release
of the sand. In the same way inner nasal muscles help me in delaying
the exhalation. But I don’t understand at physical level how to increase
the duration of inhalation. For me it appears to be feasible only if the
lung storage capacity increases. But I am sure this is not intended
consciously when one talks about prolonged exhalation. One we have
some air in the lungs then it sounds very intuitive to delay the release
of that air (exhalation) but I fail to intuitively understand how to achieve
the same in case of inhalation.

There has to be some physical way of doing it (like there is for extending
exhalation) otherwise it is not possible just by thinking about it.

Can someone please clear the confusion?

Thanks,
Deepak

#2

Deepak,

This is very simple. You do not “work” at increasing the duration of your inhalation (puraka). You take a slow and full, but comfortable breath, and you count, and that is your capacity. It is what it is. And of course the count will vary depending on how fast you count. Then you double the length of your exhalation (rechaka), using the technique as you describe to control its release. I think this part you understand. You want to be completely empty at the end of your count and not before, squeezing with the abdomen all the way down to the mula. Completely empty.

Now, after you progress to anulom viloma kumbhaka, with retention, you see you retain the breath in a proportion of x4 to your inhalation, the complete ratio beting 1:4:2. You see? Then, when you feel you have ability to retain the breath for a longer period of time, then you try adding a count of 1 or 2 to your inhalation, so then you can lengthen your retention properly in proportion, and so forth to your exhalation.

Is that clear? I hope so.

And just for reference, your ability to increase your inhalation is directly proportional to the strength of that complete exhalation. In other words, you will not get more in until you’re getting more out. Once you establish your comfortable ratio, you will be lucky to increase it even once in your lifetime. It’s not an ongoing objective to keep increasing, but rather focus on quality.

peace,
siva

#3

That’s wonderful explanation Siva. Thanks!

Deepak

#4

Siva,

I have further question about this.

I understand now how the inhaling timing works. This timing
is totally dependent upon the exhalation process. Now my
question is about the exhalation itself.

I got this question in mind after I tried the technique suggested
by you.

I had discussed increasing the exhalation duration. But during
the practice I realised that there are 2 different ways to do that.

For discussion simplicity I assume that one has already inhaled
air through left nostrol. Now in order to exhale he has 2 options:-

#1) Use inner nasal muscles to narrow the internal cavity and
"push" air out of right nostril (with left nostril closed) so
that air will take long time to come out. I would like to mention that
this is a comfortable technique. One doesn’t get out of breath.

#2) Close the left nostril. Then do nothing. I mean neither narrow
(contract) the inner nasal cavity nor “push” the air out of the right
nostril. Just keep the right nostril open as it is. Let the air come
out naturally on its own without any pressure. This makes
exhalation very subtle , almost unnoticable. And also it increases
the duration. Then a point comes when you feel that whatever
gross portion of air was there inside has come out. In another
words the air does not come out of the nose on its own at this
stage. But still one can push out the air remaining deeper by
pushing stomach inside and also applying Moolbandha.
So one does that at this stage and then stomach goes deeper
inside allowing the remaining air to come out making lungs
completely empty. This technique also increases duration
but then one has no control over the duration. Whereas in
the technique #1, since one has active control over exhalation
process (pushing out) one has control over duration. In the
technique #2 one is at the mercy of natural duration that occurs.

Technique #1 is like applying gears to a vehicle to control its
speed. Whereas technique #2 is (for the most time) like driving
a vehicle in neutral gears.

So I guess you have understood what I mean here. So I just want
to know what is the proper way of doing exhalation in this case?

Thanks,
Deepak

#5

Hello Deepak, To tell you the truth, I’m really confused by both of your questions. To regulate the breath in alternate nose breathing, you normally use the fingers and thumb of the right hand to control the flow of air throught the nostrils. The right hand is held in the so-called nasikagra mudra. The amount of pressure by your fingers regulates the size of the opening in the nostrils and hence the flow. This is done on both the inhalation and the exhalation. At the same time, you also control the muscles of inspiration and expiration (diaphragm and intercostals). Therefore, you always have control of the breath on both the inspiration and expiration.

This is basic alternate nostril breathing. Once you have mastered this, then (many months later), you can add the bandhas. They may even start to come in of their own accord.

Later on, you can also do the technique mentally, without the use of finger pressure. You then rely solely on the mind to choose the nostril and to regulate the flow rate. But this is just a relatively unimportant variation of the basic technique.

You know, it can be helpful to learn pranayama directly from a teacher.

#6

Deepak,

I understand your question. You are a good student. However, Pranayama should be learned in the presence of a teacher.

What’s important is to be empty at the end of your exhalation count. Use the slow contraction of your abdomen, use the narrowing of the nasal cavity, etc., but be empty on the count and not before.

You can hold the exhalation back, beginning slowing, and ending with more force. Especially if you’re practicing kumbhaka, there is a tendency to force the air out at the beginning of the exhalation and then run out. DON’T DO THIS. Hold it back, exhale slowly, and anticipating the end with the count, force the last bit out on the last 2 or 3 counts with abdominal contraction.

I have never heard of physically closing the nostrils to regulate the air. Use the abdomen and your posture.

Don’t worry about increasing length or duration, focus on control and quality of all three, pruraka, rechaka, kumbhaka. Make the count simple and within your easeful capacity. I recommend 4:16:8 for most beginners. You should not seek to increase this for a year or two. Ok?

Blessings,
Om
siva