Welcome to one of the most unique breathing practices from the ancient world—Nauli. It may look odd at first, but its benefits are profound. Nauli involves a physical churning or rolling of the abdominal muscles, typically done while holding the breath after the exhalation.
I discovered this technique by accident at age 23. While flexing my biceps and drawing my abdominal muscles in and up to make them more visible, I created a vacuum in my belly. I held my breath and felt an unexpected wave of release—almost like the diaphragm let go of a deep tension I didn’t even know I was holding. For about two seconds, there was complete calm. I knew something important had happened, but it took me years to understand it—and even longer to replicate it.
With time, research, and help from incredible living yoga teachers, I learned that this “vacuum” was part of a long-lost yogic technique known as Nauli. I now think of it as a kind of Jedi-level yogi trick—an immediate way to discharge mental tension by targeting the diaphragm and correcting poor breathing habits.
The power of Nauli comes from two things:
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Breath retention (holding the breath in), which gives the nervous system a short, intentional pause.
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Abdominal vacuum and lift, where the abdominal wall is pulled upward toward the heart, physically massaging the organs and releasing pressure from the diaphragm.
It’s an intense practice, and not for everyone right away. But its effects—on stress, digestion, focus, and emotional clarity—can be transformative.
The key movement in Nauli is the backward and upward pull of the navel, paired with a rounding of the spine and a strong inward draw of the abdomen to create a vacuum-like suction. Begin by fully exhaling and holding the breath. In this retention phase, concentrate on the subtle exchange between carbon dioxide and oxygen—it’s a quiet pause that stimulates the vagus nerve to reset the nervous system and helps the lungs to release carbon dioxide.
While holding the breath, engage the pelvic floor and maintain the suction by drawing the abdominal wall up toward the heart. Hold this position for as long as is comfortably possible. Then, rise slowly to standing and take a deep inhale through the nose. Follow with 3–5 slow, steady cycles of deep nasal breathing to restore and regulate your breath.
Repeat the entire practice 3 to 5 times.
In advanced stages, you may add stomach rolling—where the abdominals visibly move in waves from side to side—looking almost like an alien undulating beneath the skin. This can be practiced as a separate drill to build strength and control in the abdominal muscles. But the main benefit of Nauli lies in the upward suction effect—it decompresses the diaphragm, massages the internal organs, and creates a deep release of tension in the nervous system.
The rolling movement also has digestive benefits: it gently agitates food in the lower intestines, encouraging better mixing, liquefaction, and absorption into the bloodstream with less strain on the digestive system.
Like all advanced yogic techniques, Nauli should be approached with patience, consistency, and respect for your current level of practice.