Tantric breathing is far more than a simple relaxation technique; it is an ancient yogic practice rooted in tantra that bridges the physical and spiritual realms, awakening dormant energy and facilitating profound transformation. At its core, tantra is a system of yoga that embraces all aspects of existence: feminine and masculine, light and shadow, with no judgment of good or bad.
Understanding the Foundation of Tantra
Contrary to popular misconception, tantra is not exclusively a sexual practice but rather a holistic system of full acceptance and embodiment. The ultimate goal of tantric practice is to merge Shiva (masculine energy) and Shakti (feminine energy). According to tantric philosophy, Shiva represents the source of all knowledge and resides at the crown chakra, while Shakti is the force of manifestation located at the root chakra.
“When they separate, duality begins,” explains Sarah Platt-Finger, co-founder of ISHTA Yoga. “When they merge, there is oneness, also known as samadhi. This is the state beyond time, shape, form, and identity. It is the state of yoga.”
Whether we identify as male or female, we all possess both Shiva and Shakti energy within us. When Shakti moves up the body through practices like tantric breathing, particularly from orgasm, it reunites with Shiva, granting access to insight, inspiration, and universal intelligence.
The Power and Benefits of Tantric Breathwork
Nervous System Regulation and Deep Calm
Tantric breathing serves as a powerful tool for regulating the nervous system and inducing profound calmness. The practice reduces sympathetic nervous system activity (the body’s stress response) while activating the parasympathetic system, which promotes relaxation and energy conservation. This process reduces stress hormones like cortisol, creating a haven of inner peace and tranquility.
Emotional Healing and Trauma Release
Through conscious breathwork, tantric breathing promotes body awareness and releases emotional blockages, supporting holistic transformation. Research shows that breath retention techniques such as extended connected breathing can reduce symptoms of post-traumatic stress disorder (PTSD), while breathwork and meditation improve well-being in trauma survivors. These interventions help regulate the nervous system, increase mindfulness, and develop greater emotional resilience.
Mood Enhancement and Vibrational Energy
Many practitioners attest to the mood-boosting effects of tantric breathing. Through conscious breathing, you align your energy with a higher frequency, boosting feelings of well-being and positivity. Studies indicate that pranayama and breathwork can reduce symptoms of stress, anxiety, and depression while elevating mood. Practitioners often report sensations of increased vibration levels and energy during their tantric practice.
Kundalini Activation and Energy Transmutation
A central aspect of tantric breathing is activating the kundalini, the dormant sexual energy residing at the base of the spine. Through specific tantric breathing practices combined with bandhas (energy locks), this energy awakens and ascends through the sushumna nadi (central energy channel), traveling through the chakras to reach the crown. This union of prana and apana creates the internal heat necessary to awaken Kundalini.
Kundalini experiences can trigger altered states of consciousness, heightened sensory perception, and profound spiritual insights. Many practitioners describe feeling oneness with the universe during their tantric exercises, with transformative experiences in which sexual energy is transmuted into higher states of consciousness and spiritual realization.
Core Tantric Breathing Techniques
Deep Tantric Belly Breathing (Beginner Foundation)
This foundational practice establishes grounding and connection to the earth element, creating stability for more advanced tantric work. This is the safest starting point for all beginners.
Technique:
- Sit comfortably or lie on your back with your knees bent
- Place one hand on your belly and one on your chest
- Inhale slowly through the nose for a count of 4, expanding the belly fully
- Feel the breath filling the lower lungs, then mid-chest, and finally upper chest
- Pause naturally for 1-2 seconds
- Exhale slowly for a count of 6, releasing from top to bottom
- Focus on slow, deep, smooth breathing
- Let tension flow into the earth with each exhale
- Continue for 5-10 minutes initially, building to 15 minutes
Health Guidance & Safety:
- Safe for: Nearly everyone, including pregnant women, elderly, and those with most health conditions
- Caution: If you feel dizzy or lightheaded, slow down and breathe more shallowly
- Beginner tips: Start with just 5 minutes daily; lying down is easier than sitting initially
- Modification: If counting feels stressful, simply breathe naturally and focus on belly expansion
- Stop if: You experience any pain, severe dizziness, or anxiety; return to normal breathing
Nadi Shodhana (Alternate Nostril Breathing)
While Nadi Shodhana is a classical pranayama technique, it plays an important role in tantric practice for balancing the ida (lunar/feminine) and pingala (solar/masculine) energy channels, preparing the sushumna (central channel) for kundalini awakening.
Technique:
- Sit comfortably with spine erect (use wall support if needed)
- Rest your left hand on your left knee, palm up
- Bring your right hand to your nose
- Use your right thumb to gently close the right nostril
- Inhale slowly and deeply through the left nostril (count of 4)
- Close the left nostril with your ring finger, release the right nostril
- Exhale through the right nostril (count of 4)
- Inhale through the right nostril (count of 4)
- Close the right nostril, release the left
- Exhale through the left nostril (count of 4)
- This completes one cycle
- Start with 5-10 cycles, building to 10-20 minutes
Health Guidance & Safety:
- Safe for: Most people, including those with mild anxiety or stress
- Contraindicated for: Active sinus infections, severe nasal congestion, cold/flu
- Caution for: Those with high blood pressure should keep breathing slow and avoid any strain
- Beginner tips: Don’t press hard on the nose, use gentle pressure; keep shoulders relaxed; breathe more shallowly if needed
- Modification: If one nostril is blocked, practice on the open side only or skip until clear
- Stop if: You feel anxious, dizzy, or experience breathing difficulty; practice should feel calming
Wave-Like Breathing (Water Element)
This tantric breathing technique connects to the water element, releasing emotional tension and increasing fluidity.
Technique:
- Lie down comfortably on your back or sit with support
- Close your eyes and soften your entire body
- Begin breathing through the nose in a continuous, rhythmic pattern
- Eliminate the pause between inhale and exhale, make it circular
- Allow the breath to flow like waves, rising smoothly on the inhale, falling on the exhale
- Visualize breath moving through your body in undulating waves
- Notice and allow emotional sensations to arise and pass
- Maintain the rhythmic, fluid quality for 10-15 minutes
Health Guidance & Safety:
- Safe for: Most people; excellent for processing emotions gently
- Caution for: Those with trauma history may experience emotional release; have support available
- Not recommended during: Active panic attacks or severe anxiety episodes
- Beginner tips: Start with just 5 minutes; keep breathing gentle, not forced; it’s normal to feel emotions arise
- Modification: If emotions feel overwhelming, open your eyes and return to normal breathing
- Stop if: You experience dissociation, severe emotional distress, or hyperventilation
Bhastrika (Bellows Breath) – Advanced Practice
Bhastrika is the primary pranayama technique recommended in Kashmir Shaivism and many tantric lineages. This is an advanced, vigorous practice not suitable for beginners or those with certain health conditions.
Technique:
- Sit in a comfortable meditation posture with the spine erect (padmasana, siddhasana, or sukhasana)
- Take a few deep, calming breaths
- Begin forceful, rapid breathing both inhale and exhale should be vigorous and equal
- Breathe in and out powerfully through the nose, allowing the belly to move out on the inhale and snap back on the exhale
- Start with only 10-15 breaths at moderate pace
- As you breathe out, engage mula bandha (gently lift the pelvic floor)
- After completing your round, take a full breath in
- Hold the breath comfortably with mula bandha engaged
- If experienced, add gentle uddiyana bandha (abdominal lift)
- Hold for 5-10 seconds initially (not longer without teacher guidance)
- Release the breath slowly and return to normal breathing
- Rest for 1-2 minutes before considering another round
Health Guidance & Safety:
- Contraindicated for: Pregnancy, high blood pressure, heart disease, epilepsy, seizures, hernias, recent abdominal surgery, glaucoma, detached retina, active nosebleeds, severe anxiety disorders
- Not for beginners: Requires at least 3-6 months of regular pranayama practice
- Caution for: Those with low blood pressure (may cause dizziness), menstruation (can increase flow)
- Stop immediately if: Dizziness, nausea, chest pain, severe headache, vision changes, or numbness occur
- Beginner approach: Start with ONLY 10-15 breaths per round, one round per session; never force or strain
- Progression: Add 5 breaths per week; wait months before adding retention or bandhas
- Essential: Practice on empty stomach, 3-4 hours after eating
- Time of day: Best practiced in morning; avoid evening practice as it’s highly energizing
Understanding Bandhas (Energy Locks)
Traditional tantric breathing incorporates three primary bandhas to seal the body’s energy and direct prana effectively. Bandhas are advanced techniques that require proper instruction and should never be forced.
Mula Bandha (Root Lock)
What it is: Gentle contraction of the pelvic floor muscles (similar to stopping urination mid-stream), drawing energy upward from the base of the spine.
How to practice:
- Sit comfortably with spine erect
- Exhale completely
- Gently contract the area between the anus and genitals
- Draw the muscles upward and inward (not clenching buttocks)
- Hold for 5-10 seconds while breathing normally or during breath retention
- Release gently
Health Guidance & Safety:
- Contraindicated for: Pregnancy, menstruation (can increase flow), active pelvic infections, recent pelvic surgery, severe pelvic floor dysfunction
- Caution for: Those with hemorrhoids, prostate issues, or pelvic pain
- Beginner tips: Start with VERY gentle contraction (20-30% of maximum); never clench hard; practice separately from breath retention initially
- Common mistake: Clenching buttocks or abdominal muscles isolates the pelvic floor only
- Progression: Practice for weeks before combining with breath retention
- Stop if: Pain, cramping, or discomfort in the pelvic region
Uddiyana Bandha (Abdominal Lock)
What it is: Drawing the lower abdomen in and up toward the spine after full exhalation, creating an upward flow of energy.
How to practice (standing version for beginners):
- Stand with feet hip-width apart, knees slightly bent
- Place hands on thighs for support
- Inhale deeply, then exhale completely through the mouth
- Hold the breath OUT (empty lungs)
- Pull the abdomen in and up under the rib cage
- Hold for 5-10 seconds (while breath is held out)
- Release the abdomen, then inhale slowly
- Take 2-3 normal breaths before repeating
Health Guidance & Safety:
- Contraindicated for: Pregnancy, menstruation, high blood pressure, heart disease, hiatal hernia, stomach or intestinal ulcers, recent abdominal surgery, glaucoma
- Never practice: On a full stomach, wait 4-5 hours after eating
- Not for beginners: Requires several months of pranayama practice first
- Caution for: Those with low blood pressure (may cause dizziness)
- Essential rule: ONLY practice with empty lungs (after exhalation); never during inhalation or with full lungs
- Beginner tips: Start standing (easier than sitting); hold for only 5 seconds; do only 3-5 rounds initially
- Stop immediately if: Dizziness, nausea, chest discomfort, or visual disturbances
- Common mistake: Trying to practice while holding breath IN- this is dangerous
Jalandhara Bandha (Throat Lock)
What it is: Lowering the chin toward the chest, gently compressing the throat to seal energy during breath retention.
How to practice:
- Sit with spine erect
- Inhale deeply
- Hold the breath in (or after exhalation in advanced practice)
- Lower the chin toward the notch between the collarbones
- Lengthen the back of the neck
- Keep shoulders relaxed and down
- Hold for 5-10 seconds
- Lift the chin before releasing the breath
Health Guidance & Safety:
- Contraindicated for: Cervical spondylosis, neck injuries, severe neck arthritis, thyroid disorders (without medical clearance), high intracranial pressure, glaucoma, vertigo
- Caution for: High blood pressure, heart conditions (keep very gentle)
- Not for beginners: Should practice basic pranayama for at least 2-3 months first
- Never force: If you cannot comfortably bring chin down, lower it only partway
- Beginner tips: Start with very short holds (5 seconds); keep neck muscles relaxed; don’t jam chin into chest
- Modification: Partial chin tuck is fine; avoid if you have limited neck mobility
- Stop immediately if: Neck pain, headache, dizziness, pressure in head or eyes
- Breathing note: Easier to learn while holding breath after inhalation rather than after exhalation
Cobra Breath (Tantra Kriya) – Highly Advanced
The Cobra Breath is a sophisticated tantric kriya that pulls Shakti energy into the spine. This is one of the most advanced practices and requires extensive preparation.
Overview of Technique:
- Tongue position (kechari mudra): Tip of tongue touching roof of mouth
- Inhale through slightly open mouth with a gentle hissing sound
- Apply mula bandha as breath moves up the spine
- Apply gentle uddiyana bandha as energy passes solar plexus
- Visualize energy moving through spine to third eye
- Hold breath briefly with jalandhara bandha (chin lock)
- Exhale down the spine with specific chakra awareness
Health Guidance & Safety:
- Absolutely not for: Anyone who has not mastered basic pranayama, bandhas, and bhastrika separately
- Requires: At least 1-2 years of consistent pranayama practice; personal instruction from qualified teacher
- All contraindications: Include all those listed for bhastrika AND all three bandhas combined
- Particularly dangerous for: Heart conditions, high/low blood pressure, neurological disorders, epilepsy, pregnancy, recent surgery
- Cannot be learned from books: Requires personal instruction and supervision
- Kundalini caution: Can trigger intense energetic experiences including emotional upheaval, physical sensations, altered states that require preparation and support
- Beginner approach: DO NOT attempt; focus instead on foundational practices for at least one year
- Essential: Practice only under guidance of experienced tantric teacher from legitimate lineage
Bhairavi Kriya (Breath of Ecstasy) – Lineage Transmission Only
Bhairavi Kriya is an elegant and precise tantric breathing practice passed down through oral tradition and lineage. This alchemical practice uses breath and visualization to mentally direct the essence of sexual energy upward toward the center above the crown of the head.
Important Note:
The exact technique of Bhairavi Kriya must be learned directly from a qualified tantric teacher (adhikari guru) who has received proper lineage transmission. It cannot and should not be learned from books or online sources, as improper practice can lead to serious energetic imbalances.
What it involves:
- Complex coordination of breath, visualization, and energy direction
- Utilizes the nadi system to awaken kundalini
- Moves primordial light-energy through the sushumna chitrini nadi
- Captures, balances, and recirculates sexual essence through higher chakras
Health Guidance & Safety:
- Requires: Years of preparatory practice and initiation from qualified guru
- Not for: Anyone without proper initiation and ongoing teacher supervision
- All standard contraindications apply: Plus additional cautions due to powerful kundalini effects
- Kundalini awakening risks: Can cause intense physical, emotional, and psychological experiences requiring support
- Seek qualified teacher: Look for lineage holders with decades of personal practice and proper authorization to teach
Partner Tantric Breathing
Tantric breathing becomes profoundly transformative when practiced with a partner, creating energetic resonance and deep intimacy.
Synchronized Breathing Practice (Beginner-Friendly)
Technique:
- Sit facing each other in a comfortable position
- Make eye contact or close eyes, choose what feels comfortable
- Place one hand on your own heart and one on your partner’s heart
- Begin breathing naturally, gradually synchronizing your rhythms
- Inhale together for a count of 4
- Exhale together for a count of 6
- Focus on the shared breath and energy between you
- Continue for 10-15 minutes
Health Guidance & Safety:
- Safe for: Most couples; excellent for building connection
- Contraindicated for: Those with active trauma around intimacy (practice solo first)
- Beginner tips: Start with eyes closed if eye contact feels uncomfortable; it’s normal to giggle or feel awkward initially
- Communication: Agree on a signal if either person needs to stop or take a break
- Modification: Sit back-to-back if face-to-face feels too intense
- Emotional release: Normal to cry or feel strong emotions; have compassion for each other
Alternative Pattern (Intermediate)
Technique:
- One partner inhales while the other exhales
- Visualize exchanging energy with each breath
- Creates a circular flow of prana between partners
Health Guidance & Safety:
- Requires: Comfort with basic synchronized breathing first
- Can be intense: Energy exchange may trigger strong sensations or emotions
- Aftercare: Spend time cuddling or holding each other afterward
- Consent: Either partner can stop at any time; respect boundaries
Creating Sacred Space for Practice
Solo Practice Setup
- Space: Quiet room where you won’t be disturbed
- Time: 15-30 minutes; same time daily for consistency
- Environment: Comfortable temperature, dim lighting, candles or incense optional
- Seating: Meditation cushion raising hips above knees, or chair with back support
- Clothing: Loose, comfortable, natural fibers
- Timing: Empty stomach – practice before meals or 3-4 hours after
- Best times: Early morning (most powerful) or evening (more calming)
Partner Practice Setup
- Preparation: Both partners should practice solo first to understand basics
- Hygiene: Fresh breath, clean body
- Space: Private, comfortable, warm enough
- Agreement: Discuss boundaries and intentions beforehand
- Support: Cushions, blankets for comfort
- Time: Allow 20-30 minutes without interruption
Beginner’s Progressive Practice Plan
Weeks 1-4: Foundation
- Practice: Deep belly breathing only, 5-10 minutes daily
- Focus: Establishing nasal breathing and diaphragmatic awareness
- No: Breath retention, bandhas, or vigorous breathing
Weeks 5-8: Building Capacity
- Add: Nadi shodhana (alternate nostril), 5-10 minutes
- Continue: Belly breathing as warm-up
- Total time: 15 minutes daily
- Still avoid: Retention and bandhas
Weeks 9-12: Introducing Rhythm
- Add: Wave-like breathing, 5-10 minutes
- Practice sequence: Belly breathing (5 min) → Nadi shodhana (5 min) → Wave breathing (5 min)
- Total time: 15-20 minutes
- Observation: Notice emotional responses without judgment
Months 4-6: Gentle Energy Work
- Very gradually introduce: Extremely gentle mula bandha during exhalation only
- Practice: Hold for just 5 seconds, 3-5 repetitions
- Important: No breath retention yet; combine bandha with normal breathing
- Continue: All previous practices
Months 7-12: Advancing Carefully
- Only if previous practices are comfortable: Begin learning gentle bhastrika with qualified teacher
- Start: 10-15 breaths only, no retention
- Frequency: 2-3 times per week, not daily
- Essential: Personal instruction before attempting
After One Year
- With teacher guidance only: Explore more advanced practices
- Consider: Finding a qualified tantric teacher for lineage practices
- Remember: Slow, steady progress is safest and most effective
Warning Signs to Stop Practice
Stop immediately and consult a healthcare provider if you experience:
- Chest pain or pressure
- Severe or persistent headache
- Dizziness or fainting
- Numbness or tingling that doesn’t resolve quickly
- Visual disturbances
- Severe anxiety or panic
- Rapid or irregular heartbeat
- Shortness of breath that doesn’t resolve with normal breathing
- Nausea or vomiting
- Any pain (neck, back, abdomen, pelvis)
Reduce intensity or take a break if you experience:
- Mild headache
- Fatigue or exhaustion
- Emotional overwhelm
- Insomnia or sleep disturbances
- Agitation or irritability
- Feeling “spacey” or ungrounded
When to Seek a Qualified Teacher
You should work with a teacher if you want to:
- Progress beyond basic practices
- Learn bandhas properly
- Explore kundalini awakening safely
- Practice any advanced kriyas
- Address specific health conditions
- Navigate intense experiences or energy releases
Finding a qualified teacher:
- Look for someone with 10+ years of personal practice
- Verify lineage and training credentials
- Ask about their approach to safety
- Start with group classes before private sessions
- Trust your intuition about the teacher’s integrity
- Avoid anyone who pressures you sexually or financially
The Spiritual Dimension
Tantric practices, including conscious breathwork, teach us to embrace both feminine and masculine energies within ourselves, seeking balance and harmony. The practice helps bond partners through breath, with the intimacy and deeper connections fostering transformative experiences. Tantric breathing celebrates the union between the physical and spiritual realms, enabling access to inner energy reservoirs for both spiritual and sexual awakening.
When practiced with dedication, proper guidance, and respect for safety guidelines, tantric breathing becomes more than a technique, it becomes a gateway to self-discovery, spiritual awakening, and the realization of our divine potential. Through this sacred practice, approached with patience and humility, we access heightened states of consciousness and ultimately touch the state of oneness that is the true goal of yoga.
Sources
- Platt-Finger, S. & Finger, A. “Tantric Breathing Practice to Merge Shiva and Shakti and Achieve Oneness.” Yoga Journal. Retrieved from https://www.yogajournal.com/yoga-101/types-of-yoga/tantra-types-of-yoga/tantric-breathing-practice-to-merge-shiva-and-shakti-and-achieve-oneness/
- “How To Guide: Tantra Breathing.” Juna World. Retrieved from https://juna-world.com/blogs/news/how-to-guide-tantra-breathing
- “Understanding the Power of Tantric Breathwork.” Plentiful. Retrieved from https://helloplentiful.com/understanding-the-power-of-tantric-breathwork/
- “Bhairavi Breath of Ecstasy Tantric Kriya.” Ashram Studies. Retrieved from https://www.ashramstudies.com/articles/bhairavi-breath-of-ecstasy-tantric-kriya
- “Prāṇāyāma.” Sahapedia. Retrieved from http://www.sahapedia.org/pr%C4%81%E1%B9%87%C4%81y%C4%81ma
- Pillai, R.V. (2017). “Tantra Kriya Cobra Breath.” LinkedIn. Retrieved from https://www.linkedin.com/pulse/tantra-kriya-cobra-breath-venugopal-pillai
- “Tantric Breathing Exercises for Each Element.” Connective Tantra. Retrieved from https://connectivetantra.eu/tantric-breathing-exercises-for-each-element/
- “Pranayama or What Means Conscious Breathing.” Tantra Press. Retrieved from https://en.tantra.press/category/yoga/pranayama-or-what-means-conscious-breathing/