Bhastrika Pranayama (“Bellows Breath”)

Bhastrika means bellows. Much like the blacksmith blows air into the fire to stoke it, so are the lungs used forcefully to produce heat in the body.

In the initial stages of the practice, although each inhalation and exhalation is done forcefully, the rate of the breath should be slow. The rate is then gradually increased with practice until one is able to sustain a quick, repetitive bellow-like action. Similarly the duration of inhalation and exhalation should be short to begin with, and can be later prolonged. The practice is tiring and therefore should only be done for a short while in the beginning.

The Bhastrika Pranayama Technique:

• Sit upright with the back straight.
• Close the eyes and go through the usual relaxation technique.
• Concentrate your awareness on the Manipura Chakra at the navel.
• Adopt the Nasagra Mudra.
• Close the right nostril and perform forceful inhalations and exhalations through the left nostril, completing 10 cycles. The pumping action should come from the abdomen and the rest of the body should remain steady and unmoving.
• After 10 cycles, take a deep breath with left nostril.
• Close both nostrils and hold the breath for as long as you reasonably can.
• Repeat this with the right nostril.
• Inhale and exhale forcefully through the right nostril.
• Inhale slowly and deeply through the right nostril.
• Close both nostrils and hold the breath.
• Breathe out slowly through the right nostril.
• Now repeat 10 cycles with both nostrils.
• Breath forcefully in and out of both nostrils 10 times.
• Inhale slowly and deeply through both nostrils.
• Close both nostrils and hold the breath in for a few seconds.
• Breathe out slowly through both nostrils.

This constitutes one full cycle. Initially it may take two seconds each for the forced inhalation and exhalation. As the

practice progresses and the strength of the abdominal wall increases, each forceful inhalation and exhalation will last a second. Finally, After months of practice, the forceful inhalations and exhalations will increase to 2 in a second. Along with this, the retention time will also slowly increase.

Precautions:

This form of Pranayama is a detoxification process. If the practitioner experiences dizzy spells, excessive perspiration etc, it is advisable to stop the practice and resume later. Do not rush. Progress should be slow and steady. If hastened, it will be counter-productive

Benefits of Bhastrika Pranayama

This pattern of breathing is good for the respiratory system. It removes congestion and phlegm from anywhere in the respiratory tract. Because of the vigorous action of the diaphragm, the digestive organs are massaged and the digestive fire is kindled. It is a detoxifying exercise and improves the blood flow to all the tissues of the body. It also results in the generation of heat in the body and improves metabolism. A substantial amount of energy is created in the body, especially in the winter months when this is best practiced.

Patients with bronchial asthma will experience clearing of the airways and experience relief from broncho-constriction for the entire day if this is practiced first thing in the morning. In the asthmatic, it takes a lot longer to become good at this type of breathing and the pace should be slower.

Contraindications:

High blood pressure, chronic obstructive pulmonary disease, emphysema, inflammatory bowel disorders such as Crohn’s disease and Ulcerative colitis are all contraindications. You should not perform this Pranayama if you have any of these conditions.