Best way to do Bhastrika Pranayama (Bellows breathing)

The Sanskrit word bhastrika means ‘bellows’. A bellows is a bag-shaped device with handles that are used to provide a strong explosion of air over the fire to keep the flame burning. Therefore, bhastrika pranayama is also known as bellows breath due to the fact that the air enters and leaves the lungs strongly. This breathing exercise resembles the blowing of bellows.

As the blowing of the bellows increases the flow of air in the fire that in return produces more heat, similarly, bhastrika pranayama increases the flow of air in the body thus producing more internal heat, which helps relieve many diseases in addition to being very useful mentally, emotionally and subtly, as it invigorates and rejuvenates the mind and body.

Bhastrika pranayama steps

To practice Bhastrika pranayama, the ideal would be to enter Padmasana or the Lotus pose. If you don’t have the flexibility to enter Padmasana, you can sit in any of the most serene yogasanas like Vajrasana or Sukhasana.

Preparatory practice:

  • To practice Bhastrika pranayama, one must put on Padmasana or any sitting posture. of your choice.
  • Once in Padmasana or any sitting position of your choice, inhale and exhale deeply two or three times.
  • Keep your head and spine stretched while sitting, close your eyes and relax your entire body.
  • Inhale deeply and exhale strongly through the nose.
  • Do not strain or shake in your body while breathing and exhaling.
  • Inhale immediately after exhalation.
  • Breathing should be adequate in a way that the abdomen moves outward while inhaling and inward while exhaling.
  • Practice the same breathing pattern for up to 5 rounds.
  • Keep your eyes closed and focus on breathing.

Pranayama From the left nostril:

Close the right nostril with the thumb of the hand.

  • Keep breathing with the same pattern as mentioned above.
  • Be sure not to expand the chest or lift your shoulders, and the body should not shake while practicing.
  • While exhaling a sound of silence will come from the left nostril, but make sure there is no sound coming from the throat or chest.
  • For Bhastrika breathing with the right nostril closed, inhale deeply from the left nostril keeping the right nostril closed.
  • Inhale as deeply as you can while expanding both the chest and abdomen, close both nostrils and hold your breath inside.
  • Hold your breath for a few seconds.
  • And in the end, exhale through the left nostril.

 Pranayama from the right nostril:

  • Close the left nostril with the thumb of the hand.
  • Keep breathing with the same pattern as mentioned above.
  • Make sure you don’t expand the chest or lift your shoulder and your body should not shake while you practice.
  • While exhaling, a sound of silence will come out of the left nostril, but make sure that no sound comes out of the throat or chest.

Pranayama of both nostrils:

  • Keep both nostrils open while doing bhastrika pranayama.
  • Inhale and exhale as deeply and with force as you can.
  • Inhale slowly and deeply through both nostrils as much as you can.
  • And then, close both nostrils and hold your breath for a few seconds or for as long as you can.
  • Breathe slowly through both nostrils while making a sound with exhalation.
  • This completes a round of Bhastrika pranayama. Keep practicing the same pattern 5 to 7 times.

Types of Bhastrika pranayama

Bhastrika pranayama can be practiced at three different breathing rates: slow, medium and fast depending on the level of practice.

  • Slow – It is practiced with a breath in two seconds without making or holding your breath tightly. You are supposed to breathe naturally in slow-paced bhastrika pranayama. This can be practiced by beginners.
  • Middle  – In the middle of the bhastrika, the breathing rate increases with approximately one breath per second.
  • Fast -In fast bhastrika, the breathing speed is comparatively fast with two breaths per second. It is usually practiced by advanced practitioners. The abdominal muscles will be strengthened with regular practice.

Duration of the practice of Bhastrika Pranayama:

Bhastrika pranayama should be practiced up to 5 rounds. With practice, the rate of breathing should be increased and abdominal movements can be adjusted. The retention time of the breath in both nostrils will be increased with practice. Don’t try harder than you think. Stay aware of the breathing process and the movement of the abdomen. Spiritual consciousness should be in the manipura chakra.

Precautions to be taken While Practicing Bhastrika Pranayama

  • You may feel a little dizzy or puck after practicing Bhastrika pranayama due to excessive perspiration. Therefore, it is recommended not to make very loud sounds while inhaling during practice.
  • Facial contortions and excessive body tremors should be avoided while practicing Bhastrika pranayama. But after repeated practice, you experience that you cannot stop these signs, you should consult a trained yoga expert as a guide.
  • Pranayama Bhastrika consumes a lot of physical energy during practice, so beginners are advised to rest a little between rounds while practicing. In addition, it should be practiced slowly and people should not rush to do it very quickly or rush into advanced practice since they can get the maximum benefits of the practice by doing it slowly.

What’s Next

Final Words

I hope you guys understand very well how to do Bhastrika Pranayama. If you have any doubts then let me know in the comment section. Stay healthy stay fit

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