Bhastrika Pranayama - The Bellows Breath for Increased Vitality and Energy

Introduction:

Pranayama includes a set of breathing exercises which include controlling the breath that will change the frequency of the respiration, including inhalation, retention of the breath, and exhalation. Pranayama can give a good impact on the cardiorespiratory system. Bhastrika pranayama is one among the pranayama. During physical activities, the body needs more oxygen, which results in the heart pumping faster and raising the heartbeat. When Bhastrika pranayama is performed, it will increase oxygen circulation throughout the body without any physical exercises or activities. Bhastrika pranayama helps in actively filling the abdomen and lungs with the flow of air and actively emptying the air from creating heat inside the body, which will help increase the gastric fire and reduce many respiratory issues like nasal and chest congestion, sinus inflammation, and throat irritation.

Which Are the Eight Limbs of Yoga?

Yoga combines various poses or asanas, breathing techniques or pranayama, and meditation or dhyana. Patanjali systemized yoga sutras into eight divisions or Ashtanga yoga.

• Yamas or abstentions.

• Niyamas or observances.

• Asanas or posture.

• Pranayama or breath control.

• Pratyahara or withdrawal of senses.

• Dharana or concentration.

• Dhyana or meditation.

• Samadhi or oneness.

What Is Bhastrika Paranayama?

Bhastrika pranayama includes rapid or fast inhalation and exhalation of air which will increase the stamina of the body. Bhastrika pranayama is also called the yogic breath of fire, bellows, or blows breath. It will increase the body's energy and improve the immune system. Heat is produced while inhaling and exhaling due to the flow of air. Thus it is indicated for people having respiratory issues, asthmatic patients, nasal blockage, and chest congestion. Bhastrika pranayama also helps increase the heat in the gastric region, thereby improving appetite and digestion.

How to Do Bhastrika Pranayama?

The steps for doing Bhastrika pranayama include the following -

• Sit straight on the floor in a cross-legged position by keeping the spine straight and the hands above the knees in the Sukhasana position.

• Close the eyes and relax the mind and the body.

• Inhale deeply and expand the abdomen and the chest.

• Then start with the Bhastrika breathing, which is breathing fastly as by inhaling and exhaling. Breathe fast as one breath per second. Breathe rapidly with the hissing sound from the nose.

• After ten breaths, relax and inhale deeply, followed by a long exhalation which is very slow.

• Relax and breathe normally for a few seconds, and then start with the next round of fast breathing or Bhastrika pranayama for 20 breaths.

• After 20 breaths, relax and breathe normally for a few seconds.

• Start with the third round by increasing the breath to 30 breaths.

• Finish the Bhastrika pranayama after three breathing rounds by taking a deep breath and slowly returning to the normal relaxed position.

How to Do Bhastrika Pranayama With Arms?

The method of doing the Bhastrika pranayama with arms is similar to the traditional one, except for the movement of the arms.

• Start with the Vajrasana pose, sitting straight on the floor in a cross-legged position with the spine erect and both hands on the knees. Sitting straight will result in more effective pranayama as the diaphragmatic movement is improved when erecting the spine.

• Place the hand folded near the shoulder on both sides by making a fist.

• Take a deep breath and slowly raise the hand upwards while opening the fist.

• Exhale the breath forcefully, bring the arms down near the shoulders, and close the fist of the arm.

• Repeat these steps for 20 breaths.

• Relax and bring the palm to the thighs.

• Take normal breaths.

• Continue these steps for three rounds.

What Are the Benefits of Bhastrika Pranayama?

The benefits of Bhastrika pranayama include the following -

• It helps increase the energy of the mind and body.

• It helps remove the toxins and impurities present in the body while taking deep breaths by increasing lung capacity.

• It helps in removing nasal blockage and chest congestion.

• It helps reduce cough, sinus inflammation, bronchial infections, and other common respiratory diseases or issues.

• It improves the strengthening of the muscles and elastic properties of the chest and lungs.

• It helps in removing phlegm present inside the lungs.

• It increases awareness and the senses.

• It helps reduce stress, anxiety, and depression (balances doshas) by calming the mind with the help of activation of the parasympathetic nervous system and strengthening the nervous system.

• Bhastrika pranayama helps improve gastrointestinal problems and digestion by strengthening the abdominal region and increasing gastric fire.

• Increases the circulation of oxygenated blood throughout the body and removes hypoxia or oxygen deficiency.

• Complete removal of carbon dioxide from the blood and different tissues during exhalation.

• Rejuvenates the spleen, liver, and pancreas.

• Helps in the elimination or excretion of waste products from the body.

• It helps in increasing the secretion of insulin hormones in people having diabetes.

Which Are the Types of Bhastrika Pranayama?

There are three types of Bhastrika pranayama based on the rate and frequency of breathing. They include the following -

• Fast Pace Bhastrika - In the fast-pace Bhastrika pranayama, the respiratory rate is increased, and the hissing sound from the nose can be heard clearly. It is contraindicated in people with high blood pressure or other heart conditions.

• Medium Pace Bhastrika - Medium pace Bhastrika pranayama is performed by one breath per second, and the hissing sound from the nose is comparatively low compared with the fast pace Bhastrika pranayama.

• Slow Pace Bhastrika - The respiratory rate is comparatively low in slow-pace Bhastrika pranayama. It includes only one breath for two seconds. People with heart conditions or increased blood pressure can practice slow pace Bhastrika pranayama.

What Are the Contraindications and Precautions of Bhastrika Pranayama?

The contraindications of Bhastrika pranayama include the following -

• Contraindicated in pregnant women.

• If felt dizziness in between doing Bhastrika pranayama, take a break and increase the duration of breaks.

• In case of medical conditions like hypertension, intestinal disorders, and spinal abnormalities, then do Bhastrika pranayama only under the supervision of a yoga teacher.

• Practice Bhastrika pranayama only on an empty stomach.

Conclusion:

During Bhastrika pranayama, the body should not be moved too much. Only the abdomen and chest should be the moving parts. Keep the spine straight or erect while sitting. During the fast breathing procedure, most people lost their alignment to the spine. The traditional way of doing Bhasthrika pranayama includes sitting in a cross-legged position and taking a rapid breath without moving the body. Another method of doing this Bhasthrika pranayama is by moving the shoulder and arms along with breathing. The suitable time for doing Bhasthrika pranayama is during the morning or evening.