Plāvinī Prāṇāyāma
Introduction
Plāvinī Prāṇāyāma is one of the advanced yogic breathing practices described in Haṭha Yoga Pradīpikā and Gheraṇḍa Saṁhitā. It involves deep inhalation with subtle swallowing of air into the stomach, creating a buoyant feeling that allows the practitioner to float in water and achieve a state of lightness in the body and mind. It is rarely practiced today due to its advanced nature and requirement of mastery over breath and bandhas.
Definition
Plāvinī comes from the Sanskrit root plu meaning “to float.”
Plāvinī Prāṇāyāma is defined as the yogic technique of controlled inhalation, expansion, and subtle retention of air in the stomach to induce buoyancy, inner lightness, and heightened states of awareness.
Meaning
Plāvinī → floating, buoyant.
Prāṇāyāma → control and expansion of prāṇa (vital energy).
Thus, Plāvinī Prāṇāyāma literally means “the breathing practice that makes one float.”
Etymology
Plu (Sanskrit root) = to float, to sail, to rise.
Plāvinī = that which floats or causes buoyancy.
Mentioned in Haṭha Yoga Pradīpikā (2.71-73) and Gheraṇḍa Saṁhitā (5.74-76).
Philosophy
In yogic philosophy, Plāvinī is a doorway to pratyāhāra (withdrawal of senses) and higher meditation. By altering the natural air pressure in the body and calming the nervous system, the yogi transcends bodily heaviness and experiences laghutva (lightness), symbolizing detachment from the material body.
Concept
By filling the stomach with air (not food), digestion slows down and the feeling of hunger diminishes.
Creates buoyancy, allowing the practitioner to float on water.
Balances vāta dosha and promotes longevity.
Helps in subtle energy regulation and conservation of prāṇa.
Preparatory Practice
Mastery of Nāḍī Śodhana, Kapālabhāti, Bhastrikā.
Strong digestive system (practice on empty stomach).
Training in Jālandhara Bandha, Uḍḍīyāna Bandha, Mūla Bandha.
Preliminary vāyu-svālana (air swallowing practice).
How to Perform Practice
Sit in Padmāsana or Siddhāsana.
Inhale deeply and swallow air gently into the stomach.
Retain the air without strain (antar kumbhaka).
Keep the chest slightly expanded, abdomen filled with air.
Retain until comfortable, then exhale slowly through the nose.
Initially practice 3–5 rounds, gradually increasing.
Common Mistakes & How to Improve
Mistake: Forcing air into lungs instead of stomach.
Correction: Focus on abdominal expansion.
Mistake: Practicing after meals.
Correction: Always on empty stomach.
Mistake: Over-retention leading to dizziness.
Correction: Gradual increase of breath-holding.
Benefits
Induces buoyancy (floating in water).
Reduces hunger and thirst sensations.
Improves digestion and assimilation.
Enhances prāṇa conservation.
Calms nervous system, reduces anxiety.
Promotes lightness and longevity.
Aids in dhyāna (meditation).
Precaution
Only for advanced practitioners.
Must be learned under a guru.
Avoid strain or forceful retention.
Do not attempt with respiratory or heart disorders.
Contraindications
Hypertension, heart disease.
Respiratory illness (asthma, COPD).
Pregnancy.
Recent abdominal surgery.
Severe gastric or digestive disorders.
Duration, Timing, and Stages of Practice
Best time: early morning, empty stomach.
Start: 3–5 rounds, hold for 10–20 seconds.
Gradual increase as lungs strengthen.
Stages:
Initial air swallowing.
Medium retention.
Long retention with buoyancy.
Practical Technique
Focus on swallowing air silently.
Retain air in abdominal cavity (not lungs only).
Use bandhas for safety and control.
Variations and Advanced Levels
With bandhas (Jālandhara, Uḍḍīyāna).
Long retention for buoyancy in water.
Advanced: practicing in water for floating.
Stages of Progress and Signs of Advancement
Stage 1: Ability to retain air comfortably.
Stage 2: Reduced hunger/thirst.
Stage 3: Floating in water effortlessly.
Stage 4: Deep calmness, meditative absorption.
Application in Daily Life and Lifestyle Integration
Helps during fasting (reduces hunger).
Used by yogis in austerities.
Promotes control over bodily urges.
Improves meditation sessions.
Integration with Other Yogic Practices
Combine with Nāḍī Śodhana for balance.
Use after Kriyās for cleansing.
Before Dhyāna for stillness.
Yogic Anatomy & Physiology
Works on prāṇa-vāyu and samāna-vāyu.
Balances solar and lunar energy channels.
Expands prāṇa in abdominal region.
Anatomy & Physiology
Engages diaphragm, intercostal muscles, abdominal cavity.
Increases lung capacity.
Alters intra-abdominal pressure aiding digestion.
Kinesiology
Muscular coordination of diaphragm and abdominals.
Rib cage expansion and spinal stabilization.
Biomechanism
Air pressure in stomach creates buoyancy.
Activates parasympathetic dominance.
Alters blood circulation and digestion speed.
Physiological and Psychological Effects
Slows metabolism, conserves energy.
Enhances calmness and introspection.
Creates laghutva (lightness of being).
Modern Relevance and Scientific Research
Few modern studies exist due to rarity.
Possible benefits:
Respiratory training.
Stress reduction.
Appetite control during fasting.
Floatation effect studied in hydrotherapy.
Summary
Plāvinī Prāṇāyāma is an advanced yogic breathing technique aimed at buoyancy, longevity, and meditative absorption. Though rarely practiced today, it holds immense value in traditional yoga for mastering prāṇa and transcending bodily limitations. It should only be practiced under expert guidance.
FAQ
Q1: Can beginners practice Plāvinī?
No, it is for advanced practitioners only.
Q2: Does it really make you float?
Yes, by filling the stomach with air, buoyancy is achieved.
Q3: Can it replace meals?
It reduces hunger but cannot replace nutrition.
Q4: Is it safe for all?
No, people with heart, lung, or digestive disorders must avoid it.
References
Haṭha Yoga Pradīpikā (Chapter 2, Verse 71-73).
Gheraṇḍa Saṁhitā (Chapter 5).
Swami Sivananda – The Science of Pranayama.
Muktibodhananda – Hatha Yoga Pradipika Commentary.
Satyananda Saraswati – Asana, Pranayama, Mudra, Bandha.