What is Bhastrika Pranayama?
Bhastrika pranayama or bellows breathing is a powerful breathing exercise in yoga. This yogic breath of fire involves rapid inhalations and exhalations powered by the movement of the diaphragm. This fast and forceful movement of air is accompanied by an audible sound.
Bhastrika pranayama fuels the inner fire of the mind and body and also supports digestion. Just as the bellows expand to take in air and contract to expel the air out across the glowing coals to generate heat, bhastrika also uses the diaphragm and the abdominal muscles to take air in and out of the lungs, generating heat in the body.
Benefits of Bhastrika Pranayama
- Energizes the entire mind and body.
- Helpful in bronchitis, sinus, and other respiratory issues.
- Enhances lung capacity.
- Improves awareness.
- Calms the mind.
- Tones and strengthens the abdomen and can help reduce belly fat.
- Balances the doshas.
- Supports the parasympathetic nervous system.
- A powerful technique to treat depression and anxiety.
- Helpful in treating fibrosis.
- Strengthens immunity.
- Produces heat in the body and therefore is great for winters.
- Practicing bhastrika pranayama in the morning can help obtain naturally glowing skin.
How to Practice Bhastrika Pranayama?
- Sit in any comfortable position like vajrasana or sukhasana (cross-legged position).
- Keep your spine straight, close your eyes and relax the whole body. Take in a few deep breaths and let your abdomen expand as you inhale. Now exhale by contracting your abdominal muscles forcefully and do a quick diaphragmatic inhalation, allowing your abdominal muscles to relax completely.
- Inhalations and exhalations should be exaggerated and accompanied by a strong nasal sound. One inhalation and exhalation completes one cycle of bhastrika.
- Try to do 10 to 20 cycles at a stretch which will be one round of bhastrika pranayama. The whole process should be controlled and rhythmic, maintaining the speed as per your capacity.
- If you find the practice strenuous, taking in a series of relaxed breaths in between the rounds can be helpful.
- Relax in vajrasana for some time, taking few normal breaths. Observe your feelings and thoughts and notice how you feel physically.
There is another way of practicing bhastrika pranayama.
- Make your hands into fists, fold your arms and bring them near your shoulders.
- Inhale deeply, raise your arms and open both your fists.
- Exhale a little forcefully, bring your arms down, near your shoulders, and close your fists again.
- Continue doing this for at least 20 breaths. Gradually with practice, the abdominal muscles will grow stronger and you will be able to slowly build up your practice. Some other variations of bhastrika pranayama incorporate breath retention (kumbhaka) and muscular locks (bandhas).
Difference between Kapalbhati and Bhastrika Pranayama
These are two powerful breathing techniques that look similar but they are not and have differences. Kapalbhati is a milder form of bhastrika. Bhastrika involves forced and audible quick inhales and exhales. There is more emphasis on exhalation than on inhalation in kapalbhati whereas bhastrika entails equal emphasis both on inhalation and exhalation. In kapalbhati, the inhale is passive and the exhale is longer. Kapalbhati cleanses the respiratory system whereas bhastrika balances the energies. Furthermore, kapalbhati involves the stomach while bhastrika is done through the chest.
Cautions
- Practicing any pranayama in vajra asana is better as the spine is erect and the diaphragmatic movement is better.
- As bhastrika pranayama is a heat-producing practice, it is recommended not to do it when under stress as it can add more fire into your system.
- People with certain health conditions like high blood pressure or women who are menstruating or are pregnant should avoid doing this breathing technique.
The Takeaway
To sum up, the sustained practice of bhastrika pranayama can help the practitioner attain mastery over the energy flow in the body. Bhastrika pranayama is a great way to get oxygen flowing into every cell in the body and bring some calm to both your mind and body.
