Bhastrika Pranayama

Bhastrika, or “bellows” breath, builds prâna in the body. Its motions are, true to its name, like powerful bellows, rhythmically pulling and pushing air in and out of the lungs, warming and strengthening the body. It rebalances the doshas, awakens the kundalini, and breaks the three knots (brahma granthi, vishnu granthi, and rudra granthi).

Research indicates that bhastrika…

• can quicken reaction time[2]
• may soften the body’s chemosensitivity[3]
• can improve emotion processing, attention, and awareness[4]
• can lighten anxiety and negative emotion[4]
• improves breath efficiency and engages areas of the lungs that are typically left unengaged in breath[5]
• increases pulmonary function, such as tidal volume, forced expiratory volume, forced vital capacity, and more[5–7]
• strengthens respiratory muscles and makes the lungs and chest more elastic[5]
• while practising, increases breath holding time[8,9]
• decrease heart rate[10]
• decreases systolic and diastolic blood pressure[10]
• decrease blood glucose levels[10]
• reduces hypertension[11]
  reduces connectivity between the prefrontal cortex and right anterior insula, which suggests a reduction of anxiety and stress[4]
• improves physical endurance through increased VO2 max[12]

Contraindications

Bhastrika is best suited for individuals who do not have serious health complications or deficiencies. It should be practised in a physically safe environment with a trained expert who can monitor the situation.

This exercise should not be practised by pregnant women or those with epilepsy, vertigo, heart disease, or high or low blood pressure. It also is not recommended for menstruating women.

Stop the practice immediately at any sign of faintness or nausea during the exercise. If the body is determined to be healthy, the activity may be attempted again after a few days. Still, it should be done at fewer rounds and a lighter pace while paying close attention to execution to ensure it’s correctly performed.

Instructions

This exercise involves rapid diaphragmatic breath. As it progresses through multiple rounds, the speed of each breath cycle may quicken. This exercise can be coupled with surya bhedana for maximum power.

Beginning posture: Padmasana or siddhasana/siddha yoni asana, with the mouth closed.

Breath shape: Powered totally by the diaphragm. Note that the body should never jerk during this exercise. Shoulders and chest remain passive and quiet while only the diaphragm, abdomen, and rib cage move with each breath wave.

Rhythm: Continuous, quick, forceful (reminiscent of a blacksmith’s bellows) until the end of the round (or fatigue is reached) and surya bhedana is activated (optional). Speed increases as much as possible throughout the exercise. Inhale/exhale ratio is symmetrical throughout the exercise. The breath rate ranges from one breath per two seconds (new practitioners) to two breaths per second (advanced). When bhastrika is performed rapidly, it’s known as “Breath of Fire.”

Sound: Each breath produces an audible nasal sound.

Other Notes:

• When the body reaches fatigue, surya bhedana can be used to regenerate energy.
• Some advocate that this exercise best performs with an active exhale and a passive inhale.

Awareness: Physical – the sensations of the breath in the throat, head, and rib cage. Spiritual – on awakening the kundalini.

Duration: Initially, 3 to 5 rounds at five breaths per round is sufficient. Build gradually up to a maximum of 40 breaths per round.

Time of practice: The best time to practise is in the early morning, on an empty stomach.

Advanced practice: Bhastrika can be advanced by extending the number of rounds performed in the exercise.

Guided Practice

Beginning in a comfortably seated meditation asana, close the eyes and relax the body. Breathe a few long, continuous breath cycles through the nose – engaging the diaphragm, relaxing the body’s other muscles, and focusing on the kundalini at the base of the spine. Notice each wave of breath as it passes through the head, throat, and lungs.

When you’re ready, release a forceful exhale. Continue with a symmetrical inhale/exhale rhythm at a pace of one breath every two seconds (inhale for 1 second, exhale for 1 second) for five complete breath cycles.

This is one round.

Option: As the round resolves, gently close the left nostril with the thumb of the left hand for surya bhedana and inhale slowly through the right. Then close the right nostril (with the fourth finger, next to the pinky) for a short hold, and open the left nostril for a slow, controlled exhale.

At the end of the slow exhale, initiate a new round of rapid breaths. Repeat the process three times.