Sohum Pranayama

Sohum pranayama (also referred to as shvasa-prashvasa pravahi) means “a technique that allows the inhalation and exhalation to flow seamlessly.” This calming pranayama helps to eliminate the pause between breaths by mentally synchronizing the inhalation and exhalation to the silent awareness of the sound so hum.

Practice Instructions

• Find a stable, comfortable seated posture, so that your head, neck, and spine are aligned in a neutral position.
• Take a few complete breaths, and allow your inhalation and exhalation to be completely relaxed. Cultivate a smooth, deep, diaphragmatic breath.
• Become aware of your body and the space it occupies. Mentally draw a circle of light around yourself. Inside this circle of light, you are free and fully protected.
• Feel your self-awareness at the center of the forehead. Take a few breaths and allow this feeling of self-awareness to fill the space in front of your face and all around your head.
• Then bring your attention to the touch of breath at your nostrils and take three breaths, feeling the touch of cool air at the opening of your nostrils as you inhale, and the touch of warm air as you exhale.
• Recall the sound sohum silently, but do not articulate it.
• As you inhale, listen to the sound so. As you exhale, listen to the sound hum. So and your inhalation and hum and your exhalation are a single stream of awareness. Hum begins at the tail end of so, and so begins at the tail end of hum.
• On the inhalation, lengthen the sound o at the end of so, and on the exhalation, lengthen the nasal sound m at the end of hum, so that these sounds naturally mirror the duration of your inhalation and exhalation, respectively.
• The sound so hum and the breath become an inseparable stream of awareness, and this awareness begins to flow seamlessly.
• Continue your practice for about five minutes.
• When you are ready to conclude, deepen your breath and gently open your eyes to come outward.