Bhastrika Pranayama

The sanskrit word bhastrika means ‘bellows’. Thus the practice can be called ‘the bellows pranayama’. This practice is so called because air is drawn forcefully and quickly in and out of the lungs like the bellows of a village blacksmith. The blacksmith increases the flow of air into a fire in order to produce more heat for his work. Bhastrika pranayama can be said to do the same thing: it increases the flow of air into the body, which produces inner heat, both gross and subtle. The inner fire of the mind-body is stoked. This heat burns up impurities, whether physical impurities such as toxins, pranic blockages or mental neuroses. The Sanskrit word tapas means ‘to burn one’s impurities’. Bhastrika pranayama is one method, a very direct method of self-purification through tapas.

Technique

1. Sit in a comfortable pose.

2. Hold the head and back straight.

3. Close the eyes.

4. Relax the whole body.

Stage 1: left nostril respiration

1. Raise your right hand in front of your face and do nasagra mudra.

2. The other hand should rest in your lap or on your knee.

3. Close the right nostril with the thumb.

4. Breathe forcefully and quickly through the left nostril 10 times. The pumping action should be done by the expansion and contraction of the abdomen. Try not to use your chest. Forceful exhalation is induced by firmly and quickly contracting the abdominal muscles. Forceful inhalation is induced by fully expanding the abdominal muscles. The whole process of breathing should be rapid and rhythmical. You should do it sufficiently fast so that you hear a snuffing sound in the nose as you breathe in and out.

5. Then, after completing 10 rapid respirations, breathe in deeply through the left nostril, keep the right nostril closed. Fill the lungs as much as possible by expanding both the chest and the abdomen.

6. Hold your breath.

7. Close both nostrils.

8. Press your chin against the chest. Contract the throat so that it is locked. This is the same as jalandhara bandha, but without the arm lock. Also contract the perineum, the area of the mooladhara chakra, as in moola bandha.

9. Hold the breath for as long as you can.

10. Do not strain.

11. Mentally count the duration of breath retention.

12. Then raise your head.

13. Release the pressure of the ring finger.

14. Breathe out slowly through the left nostril.

15. Then begin stage 2.

Stage 2: right nostril respiration

1. Close your left nostril.

2. Open the right nostril.

3. Breathe in and out deeply and rapidly through the right nostril 10 times. Remember: the abdominal expansion and contraction should act as the bellows that induce air into the lungs and then push it out again.

4. Then inhale slowly and deeply through the right nostril.

5. Hold your breath. Close both nostrils.

6. Press your chin against the chest.

7. Contract the throat to form jalandhara bandha.

8. Contract the area of mooladhara chakra.

9. Mentally count the duration of breath retention.

10. Raise your head.

11. Release the blockage of the right nostril and breathe out slowly through the right nostril.

12. Proceed to stage 3.

Stage 3: respiration through both nostrils

1. Open both nostrils.

2. Breathe in and out deeply and rapidly 10 times through both nostrils together.

3. Then inhale deeply and slowly through both nostrils.

4. Close both nostrils ith the thumb and ring finger.

5. Hold your breath.

6. Press your chin against the chest.

7. Contract both throat and mooladhara chakra areas.

8. Mentally count the duration of breath retention.

9. After a comfortable length of time raise your head.

10. Release the pressure on both nostrils.

11. Breathe out slowly through both nostrils. This is the end of stage 3 and also the end of 1 complete round.

One round is stage 1 + stage 2 + stage 3. Start another round.

Maintain awareness of the breathing process physical movements and mental counting.

Sequence and time of practice

The best time to practice bhastrika pranayama is after asana practice and immediately before starting meditative techniques. Bhastrika has a wonderful effect on the mind. It induces an intense but relaxed state of wakefulness. This is a good foundation for meditation practice.

Bhastrika should not be done with a full stomach. Therefore, the best time is early in the morning before breakfast.

Number of deep respirations

In the practice we have suggested that you breathe rapidly 10 times. This is the number that you should do if you have just begun bhastrika. As your abdominal muscles become stronger with regular practice then you can increase the number of rapid respirations. Increase by 5 respirations every week. Some people do 200 rapid and deep respirations and more, but you should only practice a suitable number within your capacity. A reasonable number is 50 respirations after a few months practice.

Precautions

The practice should be stopped immediately if you feel:

– fainting,
– excessive perspiration,
– excessive shaking of the body,
– vomiting.

The practice requires forceful and rapid respiration. This does not mean that one should use extreme force. There is no need to grit the teeth or contort the face. The respirations should be done rhythmically and with control. In fact they should be done with an attitude of relaxation.

Limitations

Bhastrika should not be practised by people who suffer from:

– high blood pressure,
– any heart ailments,
– hernia,
– vertigo.

Benefits

Bhastrika pranayama brings a wide range of benefits that span the whole spectrum of the human being. The following is a brief summary of the main benefits:

– Opens up the air cells of the lungs.
– Corrects bad breathing habits.
– Speeds up the blood circulation.
– Improves digestion.
– Removes physical impurities.
– Increases the flow of prana.

Generally, we can say that bhastrika supercharge the entire physical-pranic-mental body. One’s whole being becomes very sensitive – one becomes more receptive to higher and more subtle vibrations. Such is the utility of bhastrika pranayama.

Swami Satyananda Saraswati