Pranayama is an important part of yogic life because it opens the doors to subtle energy. Bhastrika pranayama is a heating practice that cleans your channels, removes blockages, and helps activate kundalini energy.
Why is it called Bhastrika?
Bhastrika pranayama is a traditional breathing exercise of rapid and rhythmic inhalation and exhalation. The Sanskrit word “bhastrika” means “bellows”. The hissing sound created by forceful breathing mimics the sound of a blacksmith’s bellows. Like the bellows gives oxygen to the fire, bhastrika pranayama increases the heat and circulation of prana.
Bhastrika vs Kapalbhati
Even though the practice of bhastrika pranayama resembles kapalbhati breathing, these two are different in many ways.
| Bhastrika | Kapalbhati |
| Pranayama technique | A cleansing technique |
| Involves the stomach and the entire respiratory system | Involves the stomach and the diaphragm |
| Active breathing | Active inhalation, passive exhalation |
| Kumbhaka (retention) is practiced | Kumbhaka (retention) is not practiced |
| One, two, or all three bandhas (locks) are practiced | No bandhas (locks) are practiced |
| Brings physical and mental benefits, awakens kundalini, and uplifts spiritual energy | Brings physical and mental benefits |
For an advanced practice like bhastrika, it is good to know the contraindications and limitations before we know its benefits.
Who cannot perform bhastrika?
Bhastrika is NOT safe to perform for people with heart disease, high blood pressure, risk of stroke, weak constitution, diabetes, severe asthma or bronchitis, intestinal disorder or recent abdominal surgery, gastric ulcer, hernia, any spinal abnormalities, vertigo, epilepsy, seizure, during a migraine attack, active panic disorder, nose bleeding, detached retina, and glaucoma.
Avoid practicing this pranayama during pregnancy and active menstruation.
If you are a high pitta person or have a fever, it is not safe to perform this pranayama because it increases heat in the body.
It should never be practiced with a full stomach, wait at least two to three hours after eating.
It is advisable to avoid practicing this pranayama close to bedtime as it activates the nervous system and mind which can cause difficulty falling asleep.
For any chronic condition, it is best to practice under the guidance of an experienced and qualified teacher.
Benefits of the bhastrika pranayama
- Purifies nadis, cleanses shushumna nadi, and awakens kundalini energy
- Breaks the three knots of shushumna nadi in the spinal cord – bhrahma grandhi, vishnu grandhi, and rudra grandhi
- Increases the circulation of pranic or life force energy in the whole body. It maximizes the lung’s capacity to remove toxins and impurities. The smallest bronchioles and alveoli get activated to purify the blood. This increases vitality in all bodily systems, organs, and tissues.
- Pure oxygenated blood supply to the brain clarifies the mind and significantly boosts concentration, alertness, and functioning capacity. This practice is very beneficial in a case of depression and anxiety
- Helps to reduce weight by burning extra calories and melting fat deposition
- Clarifies sinus and mucous tissue, strengthens lung capacity, and helps alleviate allergies, tuberculosis, and chronic asthma issues. In case of acute and severe asthma, this pranayama is not recommended
- Strengthens and tones abdominal muscles, kindles digestive fire, increases appetite, and supports proper elimination
- Boosts metabolism and immunity power
- Balances the vata and kapha doshas. When performed mindfully, it also balances pitta dosha
Research
Research suggests that Bhastrika pranayama has a positive effect on anxiety and stress. The practice of pranayama modified the activity and connectivity of the brain regions which involve emotional processing, attention, and awareness. Link
It can enhance the ventilatory function and vitality of the lungs in healthy individuals. It helps to provide an efficient oxygen supply during acrobatic sports. Link
Another research also proved that this pranayama can significantly improve the vital capacity, flow rate, and voluntary volume of lung tissues. Link
Significant increases in pulmonary functions were observed after six weeks of practicing bhastrika pranayama in old age between 60 and 70 years. It strengthens respiratory muscles which leads to an improvement in overall lung function. This finding can help to provide quality of life in old age. Link
The effect of bhastrika pranayam was also proven to improve peak flow rate in wheezing patients. inflammation or narrowing of the airways causes wheezing. This pranayama helps in bronchial dilation and increases fresh oxygen supply in the body which helps to reduce the severity of the wheezing condition. It may not be a permanent solution but helps to make the condition better. Link
Before practicing bhastrika pranayama
It should be performed during early morning or late evening. As it is a heating pranayama, it should be avoided during the hottest time of day, and hot summer months.
Always practice with an empty stomach.
Make sure you are familiarized with simple breathing exercises before performing this advanced type of pranayama. It is advisable to learn the practice from a qualified teacher initially.
How to perform
Sit comfortably in any meditation posture with the spine erect. The head, neck, and back should be in a straight line.
Rest your hands on the knees with your palms facing upwards. Gently close your eyes and mouth, and start practicing a couple of full yogic breaths.
When you are ready to perform bhastrika pranayama, rapidly inhale and exhale through your nostrils which will make a hissing sound. The sound should not come from the mouth or throat. Adjust the speed for each breath according to your need. One breath per second is an ideal speed for a beginner.
After ten rapid successions of forceful breaths, take your deepest possible inhalation. Then hold your breath in. Drop the head to touch the chin to the upper chest to make Jalandhara Bandh or chin lock. If you have the knowledge and feel comfortable performing the other two bandhas, then you can also make the abdomen and anus lock for maximum benefit during kumbhaka. Keep your awareness at the muladhara chakra and imagine the kundalini shakti is being activated and it’s energizing the whole spine.
Hold your breath for as long as you can comfortably in that position. When ready to exhale, release all three locks, keep the head, neck, and back in a straight line again, and slowly release the breath.
This is the end of the first round. Breathe normally for a little, and when ready, start the second round. Perform a total of three such rounds.
Various approaches to bhastrika pranayama
According to one’s comfort, this pranayama can also be practiced with a few variations
- With arm movement
- Make fists with your hands. Keep them at shoulder level
- When you inhale, straighten your arms over your head and open your fists
- When you exhale, make fists again and bring them down at shoulder level
- Repeat the hand movements with each breath
- When you practice kumbhaka, rest your arms on your knees or thighs
- When you are ready for another round, start with the fists at shoulder level
- Some advanced yogis perform it with one nostril at a time
- Rest left hand on the left knee. Close the right nostril with the right-hand pranav mudra
- Start inhaling and exhaling with the left nostril only. Count for ten breaths
- The last inhalation will be slow and long. Hold your breath for as long as can be done comfortably
- Then release the breath with the right nostril only
- For the next round, perform ten breaths with the right nostril only
- Keep switching the nostril for each round
- For a beginner, three rounds are enough. As the practice advances and feels comfortable, one can increase the rapid breaths up to twenty, thirty, or sixty for each round. The number of rounds can also be increased to six or eight
Caution
If the numbers are increased too quickly, you might feel dizzy. If that happens, take longer rest between each round, and decrease the number of rapid breaths for the next round. Resting in savasana for a few minutes also helps in that condition.
You may practice kapalbhati pranayama first to get familiarized with rapid breathing, then perform bhastrika pranayama. Read all the details on kapalbhati pranayama.
