When you need a quick turn-around of your mindset or mood, yoga offers some amazing tools. Bhastrika, or “bellows” breath is one of my favorites to raise my energy level and boost my confidence, courage and determination.
Bhastrika is an easy-to-learn yet powerful breathing practice.
As the name “bellows” suggests, you actively draw air into the belly like opening a bellows then forcefully exhale it out from the belly as if you’re squeezing the bellows shut. The chest, shoulders and body remain still.
The practice works by raising digestive and energetic heat in the body. Because the diaphragm is pumping, the energy center at your solar plexus – manipura chakra – is stimulated. Manipura chakra is related to strength, willpower, dynamism, and your inner fire.
Because Bhastrika is so energizing, I suggest practicing early in the day. You can choose your own pace, increasing your speed as your strength and stamina improve. Try starting with 3 rounds of 11 breaths with a full breath in and out between rounds. It’s a dynamic practice, so make sure to stay relaxed and go at a comfortable pace for you.
Although you can use Bhastrika whenever you need it, a consistent practice will have the best results and increase your determination, personal boundaries and willpower overall.
Check out the video below for more details about the practice.
As a reminder, I’m not a medical professional. Please consult your doctor before trying any practice, especially if you use medications or have health concerns. Bhastrika should not be practiced if you have uncontrolled high blood pressure, heart disease, hernia, epilepsy, retinal problems, glaucoma, vertigo, gastric ulcer, or history of stroke. Please seek out a qualified teacher to discuss your specific circumstances if you have asthma, chronic lung conditions, or are pregnant or elderly.
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Hi Alexis, I was reviewing some of the past e-mails you sent. This one was about feeling confused and one of the solutions was incorporating the use of Bhastrika. I remember slightly struggling with this one a few years ago in your Pranayama course at the Skaneateles Y. Would it be ok to do the breathe cycles a little bit slower? I still tend to have my upper body bounce up and down when I try bellows breathing when I do 11 bellows breathes rapidly. If I get better doing Bhastrika at a lower frequency without bouncing then I would increase the frequency of breathes. Is there any health harms in doing it this way?
Hi Barry! Great question. You can absolutely slow it down, though it may be more effective to start with 3-part breathing for a few weeks to feel into the movement of the diaphragm in the belly as separate from the movement of the chest. Here’s a video about that practice: http://youtu.be/3BuONGsGHLM?list=UUPar1TRe21HhJbCqmnF2b-A
After a few weeks of 3-part breathing, try Kapalabhati, which is a forced exhale like Bhastrika, but a long, slow, smooth passive inhale. Keep a hand on your belly to help keep your focus on diaphragm and inward & upward movement with the exhale. Once you’ve got those two, try Bhastrika again.
Note: Bhastrika and Kapalabhati are contra-indicated for some conditions, which are listed on your worksheet from the course. Please note that all yoga practices are presented to the best of my knowledge; you are fully responsible for determining if the practice is right for you. By watching my videos, you agree to take full responsibility for yourself and your wellbeing.