10 Benefits of Bhastrika Pranayama

What is Bhastrika Pranayama?

In Sanskrit, Bhastrika means ‘Bellows’. Since air is forcefully going in and out the lungs, it is like a Blacksmith’s Bellow.

In this case, the abdominal muscles acts as the bellow and the increase in oxygen fans the internal fire hence why Bhastrika Pranayama is called the ‘Bellows Breath’.

Furthermore, Bhastrika Pranayama is very similar to Kapalbhati and considered a Pranayama while Kapalbhati is considered a Shat Kriya Lung cleansing technique.

This breathing technique should be practiced if you want to master breathing and improving Prana flow (life energy) in the body.

Bhastrika Pranayama Abdominal Movement

To begin, Bhastrika Pranayama has the same benefits as Kapalbhati and operates the same way in the body except with extra details.

Furthermore, Bhastrika Pranayama uses forced inhalation / exhalation, above and below the lungs basic air volume while Kapalbhati actively reduces the level of air in the lungs below volume.

I recommend to check the Kapalbhati post for more details and understanding on the bodily science… click here.

Let me clear something up so there is no confusion:

Bhastrika Pranayama is technically an active inhale and exhale that tends to be the focus of teaching by many Yoga Teachers.

As a Yoga Instructor, I tell you this: do not focus on the active breath but focus should be on the expansion and retraction of the belly (Diaphragm too).

The forced expansion and retraction of the Abdominal Muscles results in pumping air in and out the lungs or an active inhale and exhale without conscious effort; this is why it is called a bellows breath.

For this reason, this bellows breath can be physically demanding on the body and recommended to practice on empty stomach and should be avoided if pregnant or have any cardiovascular issues.

Science behind Bhastrika Pranayama

For a deeper look on Bhastrika Pranayama, check out my two blog posts: Kapalbhati & my personal experience in improving these two breathing exercises.

The movement of the abdominal muscles acts as a pump burning toxins in 4 different bodily systems:

1. The Respiratory System – acts as a lung cleanser removing particles and phlegm from lungs and throat. Bhastrika Pranayama increases oxygen exchange and reduces Carbon Dioxide content in the blood.

2. Vascular System – abdominal muscles creates a rapid blood movement throughout blood vessels and arteries creating heat that flushes toxins, burns glucose, activates metabolism, and alleviates inflammation, energizing cells in the process.

3. Digestive System – massages and tones the digestive organs promoting bowel movement and removing energy blockages.

4. Nervous System – the increase of oxygenated blood in the brain strengthens the nervous system by sending signals throughout the body to promote focus, peace, tranquility, and prepares the mind for meditation opening energy channels.

This pranayama will increase your aura or Electro-magnetic field.

Contra-indications

Bhastrika Pranayama should not be practiced if have:

– High Blood Pressure
– Heart Disease
– Hernia
– Gastric Ulcer
– Stroke
– Epilepsy
– Retinal problems
– Glaucoma or Vertigo

Seek guidance of a competent Teacher if:

– Elderly
– Have Asthma
– Chronic Bronchitis
– Recovering from Tuberculosis
– First Trimester of Pregnancy (Bhastrika can help during labor preparations)

Note Before Practice

If you’ve searched online, you’d see that different teachers teach this pranayama in many different ways.

One example, Yoga Teachers teaching their students to bring their hands above there head on inhale and hands below the shoulder on exhale (elbows bent).

There is not thing wrong with this method, as it helps the practitioner understand the Bhastrika Pranayama ‘movement’ but, it also violates good breathing practice in the 4 Types of Breathing.

The shoulders, face, and body should be entirely relaxed during this pranayama practice. The only movement in the body should be in the abdominal area.

How to Practice Bhastrika Pranayama

Before practicing any pranayama, the practitioner should perform Kapalbhati to cleanse the lungs.

Practicing Bhastrika Pranayama will reap many benefits in your life. It is important to keep the abdominal movement rhythmical and maintain that rhythm throughout the practice.

Start slow!

When you improve and increase your respirations (reps), increase your speed.

All Breathing should be performed through the Nostrils NOT mouth.

1 inhale and exhale = 1 rep (respiration)
Slow: 1 Respiration per 2 seconds
Medium: 1 Rep per 1 second
Fast: 2 Reps per 1 second

1 set or round =:
Beginner: 10-30 reps per round
Intermediate: 30-60 reps per round
Advance: Not Exceeding 100 reps per round

Let’s Begin:

1. Sit comfortably on a chair or on the floor in a seated asana.

2. Keep your spine straight with good posture, shoulders back and open chest. Hands should be on laps or knees.

3. Bring awareness and focus to your abdominal area.

4. Take a slow Deep Yogic Inhale beyond your normal capacity, then slowly exhale past normal volume.

5. Now take another normal deep breath and begin the practice by retracting your stomach inwards and upwards towards your lungs.

6. Expand the belly outwards filling it up with air as if wanting to create a beer belly. Then retract belly back inwards pushing all air out of lungs.

7. Repeat this movement and keep a rhythm you can comfortably maintain. Starting slow then gradually increase speed with practice.

8. Practice the 8 Qualities of breathing or 10 Ujjayi breaths in between rounds; repeat.

Conclusion

To Begin, learning the Bhastrika Pranayama will reap many benefits in your life. This pranayama is called the ‘Bellows Breath’ because the abdominal muscles act as a bellow fanning a fire; our internal fire.

Second, Bhastrika Pranayama purifies the blood but also purifies many bodily systems, Doshas, and Pranic Bodies.

Third, Bhastrika Pranayama primes the nervous system opening Nadi’s (energy channels) preparing the body for meditation.

Lastly, Bhastrika Pranayama is necessary if you want to increase your aura or if mastering the breath is part of your personal goals for self improvement.

Check out my next post on further improving Bhastrika.

Thank you for reading and hope this post helped improve your Bhastrika Pranayama.