MD in Yoga Medicine
Diplomate of Yoga Medicine in Affective Science
Module 1
The Breath
Purak, Antar Kumbhak, Rechak & Bahya Kumbhak in Emotional Regulation
This becomes the foundation of the entire course.
The Four-Phase Emotional Breath Map
| Breath Phase | Physiological Direction | Emotional Meaning | Useful When | When Overdone |
|---|---|---|---|---|
| PURAKInhalation | Lung expansion; inspiratory drive; heart rate commonly rises transiently; relative reduction in cardiac vagal influence. | Receive • Rise • Engage • Prepare | Low energy, hesitation, withdrawal, sadness, reduced confidence. | Can increase arousal, anxiety, urgency or respiratory over-effort. |
| ANTAR KUMBHAKPause after inhalation | Temporary cessation of airflow with continued metabolic activity; progressive CO₂ change; heightened interoceptive attention. | Hold • Contain • Consolidate • Stay | Scattered attention, building steadiness, courage, attentional containment. | Long/forced retention may produce pressure, air hunger, anxiety or sympathetic activation. |
| RECHAKExhalation | Heart rate generally slows during expiration; relative vagal influence increases; respiratory muscular release. | Release • Soften • Let go • Down-regulate | Anxiety, irritability, anger, stress, excitement, overactivation. | Excessively long/forced exhalation may cause discomfort, air hunger or lethargy. |
| BAHYA KUMBHAKPause after exhalation | Low lung-volume pause; rising CO₂ stimulus; strong interoceptive signal. | Empty • Wait • Surrender • Be still | Training stillness and tolerance when the practitioner is already stable. | Can rapidly create air hunger; inappropriate as an introductory technique for panic-prone or highly anxious participants. |
Inner-State Affirmations
Each breath phase carries an inner-state capacity the emotional body learns to embody.
PURAK
“I take in.”
The emotional body opens toward experience.
ANTAR KUMBHAK
“I can hold.”
The emotional body contains experience without immediately reacting.
RECHAK
“I can release.”
The emotional body reduces unnecessary holding and activation.
BAHYA KUMBHAK
“I can remain without.”
The emotional body experiences stillness without immediately seeking another stimulus.