Pranayama

Viloma Pranayama (Interrupted Breath)

Breathe in small sips with short pauses, then let it all go in one long exhale.

Also called: Interrupted breathing, Staircase breathing, Segmented breath, Viloma

Viloma pranayama is a yogic breathing technique that breaks the inhale, the exhale or both into small steps, with a short pause after each one. The Sanskrit name means "against the grain".

Taking the breath in sips shows you how much room your lungs have. After a few minutes you feel steady and quiet. The pauses are short, so it suits beginners.

Pattern: Three 2-second sips in, each with a 2-second pause, then an 8-second exhale
Session: 10 minutes (5 to 15)
Good for: Breath awareness; a calm, steady mind
Level: Beginner to intermediate
Origin: Hatha yoga, described in B.K.S. Iyengar's Light on Pranayama (1981)
Needs: iPhone or Apple Watch

How to do it

Sit tall or lie on your back. Breathe through your nose and take a few natural breaths.
Breathe out comfortably. Then inhale about a third of the way and pause for about 2 seconds.
Inhale another third and pause again.
Take a last small sip to a comfortably full breath. Don't force the final bit in.
Exhale in one long, smooth breath, all the way out. That is one round of Viloma I.
For Viloma II, reverse it: one smooth inhale, then exhale in three small steps with a pause after each.
For Viloma III, step both the inhale and the exhale.
Repeat for 5 to 10 minutes, then let your breath return to its own rhythm.

Benefits

Steady and calm in a few minutes
The pauses slow your whole breath, and the long exhale lets you settle. You feel it within a few rounds.
You feel your lungs fill
Taking the breath in sips shows you how much room you have and where the air goes.
A mind with one job
Counting steps and pauses keeps your attention on the breath, so busy thoughts fade.
Gentle enough for beginners
The pauses are short, nothing is forced, and you can practice lying down.

What the research says

We found no controlled study of Viloma itself; its benefits come from yoga tradition, above all the teaching of B.K.S. Iyengar^[1].

If you look for Viloma research, read past the name. Many studies titled "Anuloma Viloma" measure alternate nostril breathing, a different technique. One 2022 study under that name, for example, tested slow alternate nostril breathing in 30 long-time yoga practitioners^[2].

Viloma vs Anuloma Viloma

They are different techniques with similar names. Viloma breaks the breath into small paused steps. Anuloma Viloma is a common name for alternate nostril breathing, in which you breathe in through one nostril and out through the other. In Sanskrit, viloma means against the grain, and anuloma means with the grain^[3]. Spoon guides alternate nostril breathing as its own exercise, Nadi Shodhana.

The three stages of Viloma

Viloma I: stepped inhale, smooth exhale. The usual starting point.
Viloma II: smooth inhale, stepped exhale. The gentlest choice if pausing on a full breath feels tight.
Viloma III: both the inhale and the exhale in steps, with no smooth phase.
Iyengar-lineage teachers start the practice lying down. A later stage is done seated and adds a breath hold after the inhale^[4].

Viloma vs the three-part breath

Dirga, the three-part breath, fills belly, ribs and chest in one unbroken inhale. Viloma takes the same three thirds and pauses at each one. If both are new to you, learn Dirga first, then add the pauses.

Tips

Take sips, not gulps. If a step is loud or strained, make the steps smaller or use fewer.
Make each pause a comma, not a clamp. Keep your jaw, throat and eyes soft.
Stop a step early rather than force the last sip. Comfortably full is the goal.
Keep the steps even. Picture filling a glass in equal thirds.
Name the stage to yourself before you start: stepped in, or stepped out.
If the room is stuffy, air it out before you start.

Safety

Low risk for healthy adults: the pauses are short and nothing is forced.
Go gently, or check with your doctor first, if you have uncontrolled high blood pressure, a heart or lung condition, or are pregnant.
Never force a step, and never turn a pause into a test of endurance.
Stop and breathe normally if you feel dizzy, short of breath or panicky.
Longer pauses and the advanced stages with full breath holds carry more risk. Learn those from a teacher, and never hold your breath in water or while driving.

Viloma in Spoon

Spoon guides all three stages on iPhone and Apple Watch. Viloma I is the default: three 2-second sips, each followed by a 2-second pause, then an 8-second exhale, a 20-second round. Switch to Viloma II or III and choose 2 or 3 steps. Sessions run 10 minutes by default, with 5, 10 and 15-minute options.

The breathing animation climbs in small jumps for each step and moves smoothly through the long phase, so you see the staircase. Your Watch taps your wrist at every change: each step, each pause and the long breath. With the voice guide on (Guided session: Voice), your iPhone names each phase as it starts: Inhale, Hold, Exhale.

Viloma I, II and III, with 2 or 3 steps.
Default round: three 2-second sips and pauses, then an 8-second exhale.
10-minute default, with 5, 10 and 15-minute options.
A breathing circle that climbs in steps, so you see the staircase.
With an Apple Watch: a tap on your wrist at every step, live heart rate, and your breath and heart rate on one chart after the session.
Save your setup as a preset or add it to a playlist.

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Questions

What is the difference between Viloma and Anuloma Viloma?

Viloma breaks the breath into small steps with short pauses. Anuloma Viloma is a common name for alternate nostril breathing, where you breathe in through one nostril and out through the other. The names are similar, but the techniques are different. In Spoon, alternate nostril breathing is its own exercise, Nadi Shodhana.

What are the three stages of Viloma pranayama?

Viloma I steps the inhale and lets the exhale flow out smoothly. Viloma II takes a smooth inhale and steps the exhale. Viloma III steps both. Start with Viloma I, or with Viloma II if pausing on a full breath feels tight.

How long should each pause be in Viloma?

About 2 seconds. Keep each pause short and soft, paced by a slow mental count, with your throat and jaw relaxed. If a pause makes you gasp, use fewer steps or shorter pauses.

Is Viloma good for beginners?

Yes. The pauses are short and nothing is forced. Practice lying down if sitting tall is tiring, and start with two or three steps. You'll feel steady and calm within a few rounds.

What are the benefits of Viloma pranayama?

You become aware of how your lungs fill, and the long, smooth exhale leaves you calm and steady. These benefits come from yoga tradition: we found no controlled study of Viloma itself. Try it for 5 minutes and feel the difference in your own breath.

Sources

Iyengar BKS. Light on Pranayama: The Yogic Art of Breathing. Crossroad, 1981. books.google.com
Malhotra V, et al. Slow Frequency Anuloma Viloma Pranayama Modulates Cardiac and Neural Oscillations in Yoga Practitioners. Mymensingh Medical Journal, 2022. pubmed.ncbi.nlm.nih.gov
Centre for Yoga Studies. Viloma. Sanskrit glossary. yogastudies.org
Iyengar Yoga Centre Victoria. An Independent Pranayama Practice. Teacher practice notes. iyengaryogacentre.ca

Updated October 2026. This page is for education, not medical advice. If you have a heart, lung or blood pressure condition, epilepsy, or you are pregnant, ask your doctor before you start a breathing practice with holds or fast breathing.