Yoga Sutra 1.34: Pracchardana-vidhāraṇābhyāṁ vā prāṇasya

In a world that seems to move faster with each passing day, moments of true stillness have become a rare luxury. Our minds remain constantly active—overflowing with thoughts, worries, and endless distractions. For anyone longing to step out of this mental storm, Patañjali’s timeless teachings in the Yoga Sutras offer a profound and practical path.

Sutra 1.34 — Pracchardana-vidhāraṇābhyāṁ vā prāṇasya
This brief yet powerful aphorism from the Samadhi Pada introduces a foundational practice for calming and steadying the mind. Through conscious breath regulation—exhalation and retention—the restless waves of the mind begin to settle.

The Sutra

प्रच्छर्दनविधारणाभ्यां वा प्राणस्य ॥ ३४॥
pracchardana-vidhāraṇābhyāṁ vā prāṇasya

While translations may vary slightly, the essential meaning remains clear:
“The mind becomes calm and steady through exhalation and retention of the breath.”
Sutra 1.34 introduces a simple yet profoundly effective technique for restoring mental balance, known as Pracchardana-Vidhāraṇa Prāṇāyāma.

Word-for-Word Translation of Yoga Sutra 1.34

Sutra: प्रच्छर्दनविधारणाभ्यां वा प्राणस्य (pracchardana-vidhāraṇābhyāṁ vā prāṇasya)

प्रच्छर्दन (pracchardana):
Means expulsion or exhalation. It literally translates to “to cast out” or “to throw forth,” and refers to a long, slow, steady out-breath that encourages release and relaxation.

विधारणाभ्यां (vidhāraṇābhyāṁ):
Means through retention or holding. The dual form indicates a combination of exhalation and breath retention. Derived from the root dhṛ, “to hold” or “to support,” it suggests a conscious and extended pause that stabilizes the mind.

वा (vā):
Means or/otherwise. Patañjali uses this to indicate that the technique presented in this sutra is one of several valid methods for achieving mental tranquility.

प्राणस्य (prāṇasya):
Means of the breath or of prāṇa, the vital life force that animates both body and mind.

Combined Meaning

The mind can be steadied and purified through deliberate exhalation and mindful retention of the breath.

The Close Relationship Between Mind and Breath

Patañjali’s insight rests on a core yogic principle: the intimate connection between the mind (chitta) and the breath (prāṇa). When the mind is disturbed, the breath becomes shallow, rapid, and irregular. When the mind is at ease, the breath naturally grows slow, deep, and steady.
This sutra teaches us that the process works both ways—by consciously regulating the breath, we can bring the mind back into stillness.

The Mind as an Unruly Horse

Imagine the mind as a wild, untamed horse. Trying to control it directly often leads to frustration. But the breath is like the reins. When you gently hold and guide the reins of the breath, the unruly horse of the mind follows—steadily, patiently, and without force.

Prāṇa as Life Force

In yoga, prāṇa is far more than the physical act of breathing. It is the subtle life force that animates all living beings and sustains every function of the body—including thought itself.
By consciously directing the outward flow of this energy through exhalation and retention, we learn to quiet the mind and soften its restless tendencies.

Analysis of the Practice: Pracchardana–Vidhāraṇa

Sutra 1.34 outlines a specific breathing technique—Pracchardana Vidhāraṇa Prāṇāyāma—in which the emphasis is placed on a long, controlled exhalation followed by a gentle pause.

Pracchardana (Exhalation)

Pracchardana literally means “to throw out” or “to expel.” It refers to a slow, steady, and conscious exhalation.
When we intentionally lengthen our exhale, we send a powerful message to the nervous system:
You are safe. You can relax.
This deliberate release softens accumulated tension, reduces stress, and begins to quiet the racing mind.

Vidhāraṇa (Retention)

Vidhāraṇa means “restraint” or “retention.” After completing a full exhalation, the breath is gently held out for a comfortable duration.
This retention—known as bahya kumbhaka—is a potent tool.
It creates a moment of profound stillness, where the mind is no longer fed by its usual flow of sensations and thoughts.
In this spacious pause, the mind has its best opportunity to taste deep, unshakable peace.

Vā (Optional)

The word vā, meaning “or,” signals that this technique is one among several methods Patañjali offers for calming the mind. It reminds us that yoga provides many pathways.
If this practice does not resonate with you, others are available—yoga meets each practitioner where they are.

The Practical Application of the Sutra

You don’t need to be an advanced yogi to experience the transformative power of this sutra. Even a simplified version of the practice can offer immediate calm and long-term clarity.

1. Find Your Seat

Sit comfortably in a quiet space. Keep your spine tall, your shoulders relaxed, and your body steady yet at ease.

2. Breathe Out Completely

Begin with a few natural breaths.
Then, during your next exhale, slow it down and lengthen it deliberately. Empty the lungs fully, allowing a gentle engagement of the abdomen to help release the last traces of air.

3. Hold the Emptiness

When the breath has completely left the body, pause for a few seconds.
Avoid strain—this retention should feel soft, natural, and effortless.

4. Allow the Inhalation

Release the pause and let the breath return on its own.
Welcome the inhalation without pulling, forcing, or rushing.

5. Repeat and Notice

Continue this cycle for 5–10 minutes.
Pay close attention to the elongated exhale and the quiet space that follows.
Observe how the steady rhythm of your breath gradually begins to shape the rhythm of your mind.

How This Exercise Transforms Your Mental State

The true power of this sutra lies in its ability to directly influence the intimate link between mind and breath. By consciously guiding your breath, you can:

Manage the Nervous System

A prolonged exhale activates the parasympathetic nervous system—the body’s natural rest-and-digest mode.
This immediately slows the heart rate, lowers blood pressure, and softens the stress response, creating a sense of grounded calm.

Bring Mental Clarity

Focused attention on the breath prevents the mind from scattering.
The practice of vidhārana—the pause—cultivates presence and one-pointed awareness. Over time, it sharpens concentration and enhances clarity in daily life.

Detach from Anxieties

The long exhale becomes a symbolic act of letting go.
As you empty the lungs, you simultaneously release worry, tension, and stagnant emotional energy.
The brief moment of breath retention offers a glimpse of a mind untouched by its usual worries—a moment of pure, unburdened stillness.

Develop Patience and Resilience

Gradually extending both the exhalation and the pause builds inner strength.
It trains you to remain steady under pressure and cultivates a calm, collected temperament—on the mat and in everyday challenges.

Final Words

Sutra 1.34 reminds us that inner peace is not something we must search for outside ourselves. The most powerful tools for transformation are already within us.
By simply returning our awareness to the breath and learning to harmonize its rhythm, we can quiet the mind—and in that stillness, rediscover the steady, unshakable calm that always exists beneath the waves of thought.