Qi Pressure Exercise #3: The Maha Bandha – Ujjayi Breathing

One of the strongest forms of pressurised breathing is the yogic practice of Maha Bandha, during which 3 internal locks (bandhas) are held during breathing. The purpose of this technique is to seal the energy within the body and pressurise the Qi within the navel centre.

As mentioned earlier in this Course, the body has many energy openings through which energy can leak out. To explain these places of opening and energy escape, Taoists use the analogy of a house. Just as air can escape from a house through doors and windows, so too does Qi escape through various openings in the body. Following the analogy of the house, Taoist texts refer to the sexual organ as the ‘front door’, the anus as the ‘back door’ and the seven openings of the body as ‘the windows’ – two eyes, two ears, two nostrils and a mouth. It is through these openings that energy can leak out into the world.

In order to cultivate Qi pressure in the body, we are advised to seal these leaks – and it is through the holds of these bandha’s that we achieve this. With the practice of Maha Bandha, we learn to seal our bodies to prevent energy leakage and the loss of Qi pressure, enabling us to pack, condense and store energy in our bodies and organs. Pulling up pelvic floor helps to seal the sexual organ and anus doors. Turning down the throat, as well as turning the attention of the senses within, prevents leakage through the windows.

A further feature of this practice is a focusing of the energy further into the centre of the navel. When Qi is pressurised strongly within the naval centre, it transforms the Qi into a more potent form of energy – like a higher-octane fuel. 

For this reason, the Taoists term this location in the body (the centre of the lower tan tien) “the cauldron”, because it is a site where Qi is “cooked”, or placed under pressure in order to transform it into a more concentrated form – the equivalent of taking lots of tomatoes, putting them into a pot under high heat (pressure) to make a concentrated tomato paste that has more flavour in every drop than did any original tomato.  

The Three Internal Locks (Bandhas)

Maha Bandha combines three essential locks, each pressurising and containing Qi within different regions of the body:

1. Mula Bandha (Root Lock)

   • Engages the pelvic floor by contracting the perineum (the area between the anus and genitals).
   • Seals Qi within the lower tan tien, preventing leakage from the sexual and eliminatory organs.
   • Strengthens core stability, energy retention, and sexual energy transmutation.

2. Uddiyana Bandha (Abdominal Lock)

   • Engages the lower abdominal muscles, pulling them inward and upward towards the navel centre.
   • Condenses Qi in the lower tan tien, creating a powerful pressure vortex.
   • Massages internal organs, improves digestion, and strengthens the diaphragm.

3. Jalandhara Bandha (Throat Lock)

   • Engages the throat muscles by slightly tucking the chin and partially closing the throat passage.
   • Creates an audible rasping sound in the breath, stimulating the vagus nerve and parasympathetic system.
   • Seals energy in the upper part of the body, preventing Qi from escaping through the mouth and head.

The above description highlights the fundamental mechanics of the root, abdominal, and throat locks. Here’s an elaboration on this concept as it applies to energy cultivation:

The Root Lock (Mula Bandha) serves as the foundational force, pulling energy upwards from the perineum and lower body. It acts as a seal, preventing Qi from leaking downward while directing it toward the lower tan tien. This force represents the x-axis, providing a strong upward pull into the energy centre.

The Abdominal Lock (Uddiyana Bandha) contracts the abdominal muscles inward, compacting and pressurising the Qi into the centre of the tan tien. This creates an internal vacuum-like effect that amplifies the energy flow. It functions as the y-axis, drawing Qi inward from the sides and compressing it into the core.

The Throat Lock (Jalandhara Bandha) prevents the energy from escaping upwards, sealing the Qi within the energy body. It acts like the lid on a pressurised container, keeping the energy concentrated rather than dispersing into the upper regions of the body and outwards.

To understand this dynamic, imagine the tan tien as a three-dimensional sphere of energy. The goal of the practice is to build internal pressure within the centre of this sphere.

• The root lock pulls energy upwards, like a rising current.
• The abdominal lock compresses the energy inward, like walls pushing toward the centre.
• The throat lock prevents the energy from escaping, directing it back into the tan tien.

With all these forces applied simultaneously, the centre of the sphere becomes an area of high energy pressure, allowing Qi to refine, transform, and build. Because the centre of the lower tan tien is the meeting point of all the energy channels of the body, the energy that is refined and cultivated there vitalises the entire energy system.

Precautions and Safety Considerations

• Beginners should not hold their breath too long—start with short breath cycles.
• Avoid straining while doing the locks—keep contractions gentle but firm.
• Do not practice on a full stomach—wait at least two hours after eating.
• Pregnant women, individuals with high blood pressure, or cardiovascular conditions should avoid this practice.
• If you feel dizzy, lightheaded, or overly fatigued, stop and return to normal breathing.

Practice Guide

Please watch the video below for this practice.

[INSERT VIDEO]

A written description of the practice is provided at the Exercise Files tab.

After you have completed the exercise, please note your experience in your Course Journal.

Keep practicing this technique until you are able to keep the contractions active for lengthy periods of time. The longer you can keep this active, the more refined energy you will cultivate.