In English, bhastrika pranayama translates to bellows breath. In the same way that a blacksmith uses its blower to intensify the fire that melts and moulds his metal, this breathing technique consists of forceful inhalations and exhalations to produce a strong and rhythmic flow of air in and out of the lungs, fuelling our own internal fire while burning out impurities and increasing vitality in the process.
BHASTRIKA PRANAYAMA - THE BELLOWS BREATH
Sanskrit root: bhastrika translates to bellows or blower
Bhastrika pranayama (along with kapalabhati) is also known as the breath of fire because of the dynamic pumping of the belly and abdominal muscles that ignites and stimulates the 'digestive fire' – our body's ability to process food, nutrients, situations, thoughts, emotions...
What differentiates bhastrika pranayama from kapalabhati is that both the inhalation and exhalation are active, meaning that, instead of concentrating solely on the exhalation, the practitioner contracts the abdominal muscles in to drive the exhalation and with equal force draws air into lungs while inhaling fully – consciously stretching the abdominal muscles.
Because of their resemblance, these two breathing techniques share some similar benefits.
Benefits:
Strengthens the abdominal muscles
Brings vitality, the entire nervous system is stimulated
Stimulates the solar plexus, the location of manipura chakra which, on a more subtle level, is related to inner strength and self-confidence
Promotes healthy digestion, absorption and elimination
Opens up (especially with the movement of the arms and hands), cleanses and strengthens the lungs
Boosts the immune system
Enhances prana (life force)
Increases the amount of oxygen in the body and improves blood circulation
Generates mental focus, clarity and alertness
Along with kapalabhati pranayama, bhastrika is a breathing technique I go to if I want my skin to feel and look radiant afterwards
Contra-indications, precautions:
It is always recommended to practise yoga on an empty stomach, this is particularly relevant with bhastrika :).
Pregnancy, hernia, severe cardiovascular problems and high blood pressure.
Any recent surgery in upper body and spine or pre-existing conditions.
PRACTISING BHASTRIKA BREATHING
Come to a comfortable seated pose, cross-legged, kneeling down or seated on a chair. Take a moment to accommodate your body in the pose until you feel stable in your seat. Place your hands, palms facing down, on your knees. Breathe naturally for a few moments.
For the first round, concentrate on inhaling and exhaling with force, breathing in and out slowly at first so that you isolate the abdominal muscles. Exhale fully first, take a deep breath in expanding the muscles around the abdomen, then contract the abdominal muscles to breathe out. Repeat a few times to get comfortable with the action, without worrying about speed or rhythm.
For the second round, feel free to keep one hand on your belly if that helps. If you felt comfortable in the first round, increase the number of expulsions to 20–25 times and increase the speed of the movement.
For the final round, and if you were comfortable in the second round, add the arms to the movement and increase the number of expulsions to 30–40 times, making the movement dynamic:
Bring your hands by your shoulders in loose fists, in the starting position. As you inhale, extend the arms up overhead, opening up the hands and the fingers fully. Exhale, and bring the arms and hands back to the starting position. Continue like this for 30 to 40 breaths, creating a dynamic and rhythmic breathing pattern. Relax your arms down at the end of the round to sit and take in the sensations and benefits from this breathing technique.
NOTES
It is important to find a seated pose that offers stability due to the dynamic nature of the movements.
Some people are known as 'reverse breathers' because their abdomen moves out on the exhalation, and in on the inhalation; this phenomenon may cause some frustration at first while trying to practise various breathing techniques. Take it slow at the beginning, and the 'reverse breathing' pattern will change over time.
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