Viloma Breathing
Paused breathing that builds lung capacity and breath awareness
Viloma means 'against the natural order' — vi (against) and loma (hair, natural grain). In this technique, the inhale or exhale (or both) are interrupted with brief pauses. Instead of one continuous breath, you breathe in stages: inhale a third, pause, inhale another third, pause, inhale the final third, then exhale smoothly (or vice versa).
There are three variations. Viloma 1: interrupted inhale, smooth exhale — builds lung capacity and extends the inhale phase. Viloma 2: smooth inhale, interrupted exhale — builds breath control and extends the calming exhale phase. Viloma 3: both interrupted — the most advanced version that combines both benefits.
The segmented approach forces you to engage different parts of the respiratory muscles in sequence, improving motor control and lung expansion. It also increases time-under-tension for the breathing muscles, similar to how pause reps work in strength training. For people who find continuous slow breathing difficult, viloma provides natural 'rest stops' within each breath.
Benefits
- Builds lung capacity by expanding the chest in stages
- Improves breath awareness — you learn to feel different lung regions
- The pauses create natural CO2 tolerance training without formal retention
- Accessible alternative for people who find long continuous breaths difficult
- Strengthens intercostal and diaphragm muscles through segmented engagement
Frequently Asked Questions
How do you do viloma breathing?
Viloma 1 (interrupted inhale): Inhale for 2 seconds, pause 2 seconds, inhale 2 seconds, pause 2 seconds, inhale 2 seconds to full. Exhale smoothly for 6-8 seconds. Viloma 2 (interrupted exhale): Inhale smoothly for 6 seconds. Exhale 2 seconds, pause 2 seconds, exhale 2 seconds, pause 2 seconds, exhale 2 seconds to empty. Do 5-10 rounds.
Is viloma good for beginners?
Yes — the pauses make it easier than continuous long breaths for many people. Start with Viloma 1 (interrupted inhale) as it feels most natural. Progress to Viloma 2, then Viloma 3 as you build comfort.
How does viloma compare to box breathing?
Box breathing uses four equal segments (inhale, hold, exhale, hold). Viloma interrupts within the inhale or exhale itself. Box breathing is more calming; viloma is better for building lung capacity and breath awareness. They're complementary, not competing.
Related Breathing Exercises