Yoga Sūtra Chapter One verse 34

प्रच्छर्दनविधारणाभ्यां वा प्राणस्य ॥३४॥

pracchardana-vidhāraṇābhyāṃ vā prāṇasya ||34||

Or, through both lengthening the exhale and holding out of the breath.

pracchardana - lengthening the exhalevidhāraṇā - retention - orprāṇa - breath, inward air, vital force

Commentaries and Reflections

T Krishnamacharya:

“Slow and regulated breathing using special techniques
to lengthen the the inhale and exhale processes
are also helpful techniques to quieten the disturbed mind
and reduce the unpleasant consequences of this state.
Along with these breathing techniques examination of food habits and changing them to suit is also a must.”

“For curing an illness, Prāṇāyāma practice of at least 24 breaths should be done several times each day – ideally eight times.
All other unnecessary physical activities should be curtailed. Food should be limited to liquids – primarily milk and hot, dry foods avoided.
Breathing practice should be done without the aid of any tools or instruments.”

“In VedaĀyurveda and Yoga Sūtra, various techniques are offered to aid in healing the sick. In addition to herbs and medicines, Patañjali suggests that ĀsanaPrāṇāyāma and Vairāgya are particularly beneficial and, as any medicine, should be used with care and discipline.”

“It can be said that sickness is Citta Vikṣepa and health is Citta Nirodha.”

“In recommending Yoga practices, teachers should always consider an individual’s particular circumstances. Just as other activities and practices must be adapted to the changes in one’s life, such as ageing, so too Yoga practices need to be adapted as the practitioner changes.”

“Depending on whether the mind is in a state of Samādhi or not, the person enjoys permanent happiness or successive chains of unhappiness and happiness. Those who accept nothing short of Samādhi, freedom from the suffering of disease is realised. After all, the root cause of disease is the disturbed mind, when we cannot distinguish right from wrong or good from bad.”

Paul Harvey:

Or it can be through a practice that,
both lengthens the exhalation and holding out of the breath.

Inspirational Quote

“Fill your paper with the breathings of your heart......” William Wordsworth