Bhastrika means “bellows”. Like the bellows that fan a forge fire, this breath uses equally strong, active inhales and exhales. It is more intense than Kapalabhati, where only the exhale is active.
How to practise
- Sit with a tall spine and open chest.
- Inhale and exhale forcefully through the nose at the same pace, moving the belly and ribs.
- Do one round of 10 to 20 breaths.
- Finish with a deep inhale, hold for a few seconds if comfortable, and exhale slowly.
- Rest with natural breathing before the next round.
Start slowly and, once the technique is steady, speed up a little. A few well-done breaths beat many uncontrolled ones.
Effects
Bhastrika generates heat, energy and clarity. It thoroughly ventilates the lungs and wakes up body and mind.
Precautions
It’s a powerful pranayama. Don’t practise on a full stomach, during pregnancy, or with high blood pressure, heart problems, epilepsy or intense anxiety. If you feel dizzy or tingly, stop immediately and breathe gently. Learn it with a teacher first.
