Bhastrika: Bellow’s Breath

Too much stoking burns out the boiler of the engine. So also too much practice of Bhastrika wears out the system as the breathing process is forceful

~ BKS Iyengar.

Bhastrika:  Benefits and Contraindications

Please note that Bhastrika should only be practiced with the guidance of an experienced yoga teacher.

Bhastrika is used to restore energy to the body and mind. It is said that no disease will befall those who practice Bhastrika. Practitioners will have the welcome side-effects of improving digestive fire (agni), increasing metabolism.  Both oxygen intake and carbon dioxide outtake is accelerated in the bloodstream, increasing lung capacity, heat, and aiding in detoxification. The abdominal muscles are toned and the abdominal viscera are stimulated.

Corresponding to the Manipura chakra, we consider Bhastrika to provide power and alertness; therefore, this exercise should not be practiced at night. Only use when invigoration or inspiration is needed, as the increase of oxygen and blood flow on a compromised cardiorespiratory system may prove dangerous. Bhastrika should not be used during stressful situations. Women who are pregnant should avoid this exercise, as should those with hernia. Do not practice Bhastrika if you have high blood pressure or heart problems. Should you feel light-headed or dizzy, stop the exercise at once and breath normally.

Techniques

Option One. In a seated posture, divert the attention to the breath. Slowly and deeply breathe into the abdomen. If the breath may be maintained in a slow and even manner, you may proceed. Forcibly begin rapid diaphragmatic inhalations; emphasis is placed on the exhalation, pushing the air in and out through the nose. Only the diaphragm should be engaged, while the area above the chest should remain relatively still. Experienced practitioners may practice Bhastrika in rounds of ten and increase the number as the the practitioner becomes capable to do so. Afterward, notice the effects on the body, and, if comfortable, begin again within the next minute, only this time double the rounds.

Option Two. Forcibly and rapidly inhale through the right nostril and exhale through the left nostril, sectioning off each side with the help of

the thumb and ring and little fingers on the right hand: Mrigi mudra. To complete the round, retain the last inhalation on the right, and exhale through both nostrils.

Option Three. Begin by closing the left nostril, with the same Mrigi mudra–hand formation–as described in option two, and take ten complete, but rapid and forceful breaths through the right nostril. On the last breath, block both the nostrils and retain the breath, finally exhaling through the left nostril. This completes the first round.  The reversal completes the second. The final round involves ten full, complete breaths, with retention on the eleventh inhalation and exhalation.

Option Four. Beginning on the left, a complete inhalation and exhalation is taken followed by the right nostril. After eleven quick breaths, inhale through the last inhaled nostril (puraka), retain the breath (kumbhaka), and exhale (rechaka) though both nostrils. Repeat if desired.

The above procedure has been sourced from the South Okanagan Yoga Academy’s Training Manual.