How To Do Jalandhara Bandha
Jalandhara Bandha, also known as a throat lock, is a meditation technique in which you gently press your chin down to tighten your throat muscles slightly.
The practice is usually done during a pause after inhaling a long, full inhale. Then, you may enter the bandha, and continue to remain in the bandha through the end of your exhalation.
This is one of the more popular bandhas because it is accessible to practitioners of all ages and abilities. Practicing bandhas helps you to hold energy in the body, even as you exhale.
Try the guided meditation below to experience this bandha for yourself.
Guided Meditation Script for Jalandhara Bandha – Throat Lock
We have one final breath technique to explore today. We are going to introduce the idea of a bandha, or a muscle lock. Bandhas help you to maintain energy in the body, even as you exhale.
Today we will practice Jalandhara Badha, or chin-lock.
Sit comfortably, and erect, either in a cross-legged position, or on the edge of a chair, with your feet planted firmly into the ground. Shoulders back. Spine straight. Neck straight and even above the spine. The crown of the head lifting.
Inhale slowly, and fully. Take one cycle to elongate your breath a little more.
After your next inhale, pause at the top of your breath. Tilt your head forward, tucking your chin in. Rest here, lingering at the top of your breath.
Exhale through your mouth, opening it slightly for a soft, controlled sigh. It should feel gentle, and easy. Your chin remains tucked.
At the end of your exhalation, lift your chin, releasing the bandha. Inhale fully through the nose. Make this inhale as long and as steady as possible.
At the top of the breath, move the chin down once more, engaging Jalandhara Bandha. Hold the breath in. You want to linger here for as long as you can, while continuing to feel relaxed and comfortable. If you feel tension, exhale. But, try to push yourself just to that point, lengthening your pause more than you have previously, releasing your breath just before you start to feel you must force it in.
Exhaling, once again, with an open mouth, and a soft sigh.
Continue this for several minutes.
Then, when you are ready, release the bandha, and return to a normal breath. Gradually, allow yourself to awaken.