Sadhguru throws light on Hatha Yoga and How Matsyendranth first started it in Bengal. He mentioned that in Hatha Yoga, breath is not just air—it is the life force that fuels transformation, connecting body, mind, and spirit.
Article | December 3, 1994
Sadhguru: Breath is the bridge between the body and the mind, and its rhythm is deeply intertwined with our state of being. In Hatha Yoga, the science of breath plays a pivotal role in achieving physical, mental, and spiritual equilibrium. The word "Hatha" itself can be broken down into "Ha" (the sun) and "Tha" (the moon), symbolizing the balance of opposing forces—strength and surrender, action and stillness, inhalation and exhalation. Hatha Yoga practices help us harmonize these dualities, primarily through pranayama (breath control) and asana (physical postures). As we delve deeper into Hatha Yoga, we learn that breath is more than just a physiological process; it is the very life force (prana) that sustains us.
I'll discuss the biological mechanics of breathing, the spiritual significance of pranayama, and how mastery of breath can lead to higher states of consciousness. Let us know how breath evolves with the consistent practice of Hatha Yoga, affecting the body, mind, and spirit.
Indeed, the word "Hatha" holds deep significance beyond its common association with physical postures (asanas) and breath control (pranayama) in Hatha Yoga. In the realms of Chandas (Sanskrit poetic meter) and Bengali spiritual traditions, as well as within the framework of Nigam Tantra and Nath Yoga, "Hatha" embodies profound esoteric practices that transcend the superficial understanding of yoga.
In these ancient traditions, Hatha represents a secretive and advanced form of sadhana (spiritual practice), reserved for those initiated by a true Sadhguru or Sriguru. This form of Hatha goes beyond the physical realm, leading the practitioner into the subtle and spiritual dimensions of existence. Much like the sacred Shambhavi Mudra, which is also kept hidden from the uninitiated, this form of Hatha remains a closely guarded technique.
The Deeper Meaning of "Hatha" in Nigam Tantra and Nath Yoga
In Nigam Tantra and Nath Yoga, "Hatha" is understood not just as the balance of opposites but as a path that harmonizes the solar and lunar energies within the practitioner. It represents the convergence of subtle inner forces, leading to spiritual enlightenment. However, this is not achieved through ordinary techniques, but through secretive, higher sadhanas known only to those under the direct guidance of a realized master.
This secret practice of Hatha is a gateway of different dimensions to transcending the dualities of existence and aligning with the Sushumna Nadi, the central channel through which the awakened Kundalini energy rises. It is said that only a true Sadhguru or Sriguru can transmit this hidden wisdom, allowing the disciple to access the secret code of this Hatha Yoga.
Hatha as a Mystical Practice Beyond Physical Yoga
Just as Shambhavi Vidya involves focusing the inner gaze in a way that leads to higher states of consciousness, this secret form of Hatha sadhana similarly channels the practitioner's energy beyond the physical body. It opens up spiritual realms that go far beyond the conventional understanding of breathwork and postures. In this sense, Hatha becomes a mystical practice that unites the practitioner with the essence of the divine, transcending the limitations of the physical world.
Through the true guidance of a Sadhguru, this deeper form of Hatha becomes a transformative journey. It unifies the practitioner's inner and outer worlds, dissolving ego and individual identity, and leading to the ultimate realization of Shiva-Shakti—the cosmic union of masculine and feminine energies within the self.
Thus, in the context of Nigam Tantra and Nath Yoga, Hatha is far more than a practice of bodily discipline; it is a path of spiritual evolution, meant to awaken the highest potential of human consciousness through a secretive, sacred sadhana known only to the initiated.
Hatha is a very significant word in Chandas and Bangla. In Nigam Tantra and Nath Yoga, this word signifies a very secret sadhana which beyond Pranayama and Asanas. This secret technique only comes through true Sadhguru or Sriguru. This Hatha is also a very secret sadhana like Shambhavi.
The Importance of Breath in Hatha Yoga
In Hatha Yoga, the breath is considered the primary tool for regulating the body’s energies (prana) and achieving balance. Yogic texts like the Hatha Yoga Pradipika and the Gheranda Samhita highlight that without control of breath, no progress in yoga is possible. Breath serves as both a medium and a marker for our internal state. When the mind is agitated, the breath becomes rapid and shallow; when we are calm and focused, the breath slows down, becoming deeper and more controlled.
The breath is tied to our physical body and the subtler layers of existence—our pranic (energy) body, mental body, and even our spiritual state. In yogic philosophy, controlling the breath is akin to controlling the mind. Therefore, the evolution of breath in Hatha Yoga is not just about improving lung capacity or oxygen efficiency but is a gateway to self-mastery.
Mastery of breath in Hatha Yoga is the key to mastering the self; with each controlled inhale and exhale, we move closer to inner stillness.
The Anatomy of Breath: Physiological Foundations
Breathing is a complex process involving several muscles, organs, and neural pathways. The diaphragm, a dome-shaped muscle below the lungs, plays a crucial role in inhalation and exhalation. When we inhale, the diaphragm contracts and flattens, creating space for the lungs to expand. As air fills the lungs, oxygen is absorbed into the bloodstream, and carbon dioxide is expelled during exhalation.
Most people practice shallow breathing, primarily using the upper lungs and the intercostal muscles (muscles between the ribs). This type of breathing, known as thoracic or chest breathing, limits oxygen intake and prana absorption. It also creates tension in the body, contributing to anxiety and fatigue.
Through the practice of Hatha Yoga, we are introduced to diaphragmatic breathing, also known as abdominal breathing or deep breathing. In diaphragmatic breathing, the belly rises and falls with each breath, allowing for fuller, more efficient oxygen exchange. This type of breathing activates the parasympathetic nervous system, which promotes relaxation and reduces stress. Over time, consistent Hatha Yoga practice transforms shallow, inefficient breathing patterns into deep, nourishing breaths that calm the mind and rejuvenate the body.
Through the evolution of breath, the practitioner journeys from mere survival to thriving in harmony with the flow of the universe.
Stages of Breath Evolution in Hatha Yoga
#1. Awareness of the Breath
The first step in Hatha Yoga is becoming aware of the breath. For many practitioners, simply observing the natural rhythm of their breathing is a revelation. The breath serves as a mirror, reflecting the state of our mind and body. Initial practice focuses on conscious breathing—observing how the breath flows in and out, noticing where tension exists, and identifying any irregularities in the rhythm.
Through asana practice, breath awareness becomes integrated with movement. Each posture is linked with inhalation or exhalation, creating a harmonious flow between breath and body. For example, in forward bends, exhalation accompanies the fold, helping release tension, while in backbends, inhalation helps expand the chest and lungs.
This initial stage teaches practitioners how to breathe consciously and establish a deeper connection between breath and movement, setting the foundation for more advanced techniques.
Breath is the mirror of the mind—calm it, and the turbulence of the mind naturally settles into stillness.
#2. Lengthening and Controlling the Breath
Once breath awareness is established, Hatha Yoga introduces the concept of breath control or pranayama. The term pranayama is derived from two Sanskrit words: "prana" (life force or vital energy) and "ayama" (expansion or control). Thus, pranayama involves regulating prana through specific breathing techniques.
One of the first lessons in pranayama is to lengthen the breath. Techniques such as Ujjayi (victorious breath) encourage practitioners to slow down their breathing, creating a steady, rhythmic inhalation and exhalation. Ujjayi breath involves gently constricting the throat to create an audible breath, often described as sounding like ocean waves. This controlled breath not only increases oxygen intake but also heats the body, preparing it for deeper asana practice.
As the practitioner progresses, breath retention (kumbhaka) is introduced. In kumbhaka, the breath is paused at the end of inhalation or exhalation, allowing the body to absorb more prana. With practice, breath retention strengthens the respiratory system and stabilizes the mind, creating a profound sense of inner stillness.
When breath evolves from shallow to deep, it’s not just the lungs expanding, but the consciousness rising.
#3. Balancing the Breath: The Practice of Nadi Shodhana
Nadi Shodhana, or alternate nostril breathing, is one of the most powerful pranayama techniques in Hatha Yoga. The term "Nadi" refers to energy channels in the body, while "Shodhana" means purification. Nadi Shodhana purifies the nadis, or subtle energy pathways, allowing prana to flow freely throughout the body.
In Nadi Shodhana, the practitioner alternates between breathing through the left and right nostrils, using the thumb and ring finger to block one nostril at a time. The left nostril is associated with the lunar energy (Ida Nadi), which governs the parasympathetic nervous system and promotes relaxation. The right nostril is linked to solar energy (Pingala Nadi), which activates the sympathetic nervous system and promotes alertness. By balancing the breath between these two nadis, Nadi Shodhana brings harmony to both the body and mind.
Over time, Nadi Shodhana helps calm the nervous system, reduce mental chatter, and improve focus. It is also said to prepare the practitioner for deeper states of meditation by balancing the energies within the body.
In the rhythm of Hatha Yoga, each breath becomes a sacred dance of creation and dissolution, mirroring the cosmic flow.
#4. The Breath as Prana: Awakening the Subtle Energies
As the practitioner advances in Hatha Yoga, the breath evolves from a mere physiological function to a vehicle for pranic awakening. In advanced pranayama techniques, such as Bhastrika (bellows breath) and Kapalabhati (skull-shining breath), the breath becomes a powerful tool for moving prana through the chakras and subtle energy channels.
These dynamic breath techniques stimulate the body’s energy centres, clear blockages, and ignite the Kundalini energy at the base of the spine. When prana flows freely, the practitioner experiences heightened awareness, inner vitality, and spiritual growth.
Nadi Shodhana is not just about balancing nostrils, but about balancing life’s opposing forces within us—action and peace, sun and moon.
5. Sustained Breathlessness: The State of Kevala Kumbhaka
The ultimate evolution of breath in Hatha Yoga is the state of Kevala Kumbhaka, or sustained breath retention without effort. In this state, the practitioner no longer feels the need to breathe, as the body and mind are completely at rest. Kevala Kumbhaka is said to occur spontaneously in deep meditation, when the mind is fully still, and prana flows effortlessly through the body.
According to the Hatha Yoga Pradipika, Kevala Kumbhaka is a sign of mastery in yoga and leads to the cessation of all mental fluctuations. The breath becomes so subtle that it appears to stop, allowing the practitioner to transcend the limitations of the physical body and mind. This state is described as one of profound inner stillness, where the yogi merges with the infinite.
To control the breath is to control the wandering mind, guiding it towards the serene shores of meditative stillness.
The Spiritual Dimensions of Breath in Hatha Yoga
Beyond its physiological benefits, the breath holds immense spiritual significance in Hatha Yoga. Prana is considered the life force that connects the individual to the cosmos. By mastering the breath, we tap into this universal energy, aligning ourselves with the rhythm of nature and the flow of the universe.
In yogic philosophy, the breath is seen as a metaphor for the cyclical nature of life—the constant ebb and flow of creation and dissolution. The breath mirrors the rhythm of the cosmos: inhalation represents creation, exhalation represents dissolution, and the pauses between breaths symbolise the stillness of pure consciousness.
As the breath evolves in Hatha Yoga, practitioners experience a shift in their perception of reality. The boundaries between the self and the external world begin to dissolve, leading to a sense of unity with all that is. This experience of oneness is the essence of yoga—the union of the individual soul (atman) with the universal soul (paramatman).
Kevala Kumbhaka, the breathless state, is where the soul rests in its truest essence—free from the pull of body and mind.
The Journey of Breath in Hatha Yoga
The evolution of breath in Hatha Yoga is a journey from unconscious, shallow breathing to conscious, controlled breath, and finally to the spontaneous breathlessness of deep meditation. Through this process, the practitioner not only improves physical health and mental clarity but also experiences the deeper dimensions of their being.
Breath, in its fullest expression, becomes a bridge between the material and spiritual worlds, allowing us to tap into the infinite potential of prana. As we evolve with Hatha Yoga practice, the breath transforms from a simple biological function into a powerful tool for self-realization and spiritual awakening.
In the words of the Hatha Yoga Pradipika: "When the breath is unsteady, the mind is unsteady, but when the breath is still, the mind too is still, and the yogi attains the state of liberation." The evolution of breath in Hatha Yoga is not just about controlling the breath—it is about controlling the mind and, ultimately, transcending the limitations of both to experience the bliss of pure consciousness.
