Mula Bandha Pranayama: Energising Breathwork

Mula Bandha

Mula Bandha is a Yogic and Pranayamic energy lock. In Sanskrit, Mula means Root and Bandha means Lock.

This exercise has a number of positive effects on the body: it is excellent for boosting your mood and your energy levels. It can also have an anti-inflammatory effect.

Essentially, when we do this exercise we are contracting our pelvic floor muscles. There are 3 areas of the pelvic region: the genitals, perineum, and the sphincter. The Mula Bandha lock is activated easiest when you contract the sphincter muscles. That means pulling the sphincter muscles up, into your body.

Mula Bandha can be really helpful in removing feelings of resistance to change. Not surprising when you learn that this lock is associated with the root chakra, which is linked to our fight or flight response and our sense of security and safety. A strong root chakra is vital for connecting us to mother Earth and helping us feel secure and confident in life.

How Does Mula Bandha Increase Energy?

The Mula Bandha slightly increases your heart rate, before returning back to normal when you release the hold. That gets more blood pumping around your body, waking you up from the inside out.

It also stimulates a boost of adrenaline, which means more energy for you! Adrenaline signals the body to produce natural steroids that have an anti-inflammatory effect on the body.

Mula Bandha also triggers the production of serotonin and dopamine - neurotransmitters associated with positive emotions and good emotional regulation. When you are in a good mood, you naturally feel like you have more energy!

Finally, when you combine Mula Bandha while holding your breath, it induces a fever-like response in the body that can fight infections and also keep you warm in cold climates or ice baths.

How To Do Mula Bandha

NOTE: This energy lock raises your blood pressure slightly, leading to a drop in blood pressure and heart rate. Please use this method with caution and very gradually if you experience chronic hypertension.

  1. Sit comfortably in an upright position with your back straight.
  2. Tightly contract your pelvic floor muscles.
  3. Hold the contraction for as long as you feel comfortable and watch your heart rate go up on your monitor by around 20-30 BPM. Alternatively, place one hand on your chest and feel your heart rate increase.
  4. Gently release and relax the muscles and watch a drop in heart rate – even below your normal resting heart rate – for a few moments.
  5. If you hold your breath in while you contract your muscles it will enhance the effect and you will also feel a rise in body temperature.

More Benefits

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