If you recall, in the Kapalabhati pranayama, the emphasis is only on exhalation which is forced, short and brisk. The inhalation is passive and natural. During exhalation we also force the belly in toward the spine in a quick movement. In contrast, in the Bhastrika pranayama, both inhalation and exhalation are forced. Moreover, movement of the belly along with each breath is an optional variation.
‘Bhastrika’ is a Sanskrit word for the bellows – a device for producing a strong current of air that was used to fan fire in the old days. In this pranayama, the lungs are moved with movements that resemble the bellows.
Bhastrika is a very energetic breathing technique and must be practiced with a touch of caution. If at any time during the practice you feel light-headed, you should discontinue the routine and relax.
I will be giving here two different techniques for bhastrika. One is based on the classical approach given in the Hatha Yoga Pradipika. The other is a modified version of the technique and involves the movement of the arms and shoulders along with the breath.
Step-by-step (Technique 1)
This is the classical approach to Bhastrika as given in the Hatha Yoga Pradipika.
- Sit in any comfortable, cross-legged meditation posture with the spine upright, arms and shoulders relaxed.
- Take a slow, deep inhalation.
- Exhale quickly and forcefully through the nose. Immediately, at the end of exhalation, inhale with the same force. Do not strain.
- During exhalation, the belly moves slightly in and during inhalation, the abdomen relaxes and fills out slightly. These movements of the belly are slightly exaggerated with conscious movement of the diaphragm.
- Continue for ten rounds. Then relax with normal breath.
- Practice three to five rounds in the similar manner.
- During practice, the breathing should be rhythmical and both inhalation and exhalation should be of equal duration.
- After some practice, you may try to increase the speed as well as the number of breaths in each round, keeping the breathing rhythmical.
Variation 1
- Using Vishnu Mudra with the right hand, close the right nostril with the thumb.
- Inhale slowly and deeply through the left nostril.
- Then breathe in and out with force through the left nostril, as described above, and repeat it for 20 breaths.
- After completing the last breath, breathe in deeply, close both the nostrils, lower the chin toward the chest in Jalandahara Bandha and hold the breath as long as comfortable.
- Raise the head, close the left nostril with the ring finger and exhale slowly through the right nostril.
- Now take a deep, slow inhalation through the right nostril.
- Then breathe in and out with force through the right nostril, as described above, and repeat it for 20 breaths.
- After completing the last breath, breathe in deeply, close both the nostrils, lower the chin toward to the chest in Jalandahara Bandha and hold the breath as long as comfortable.
- Raise the head and exhale slowly through the left nostril.
- That completes one round. You may go for up to three rounds if it feels comfortable.
- Now repeat the same procedures with both the nostrils open. First breathe in deeply and slowly through both nostrils, then breathe in and out rapidly and forcefully for 20 breaths.
- After the last breath, take a deep inhalation, close both the nostrils and lower the chin in Jalandhara Bandha and hold the breath.
- When you are ready to exhale, release the bandha and exhale slowly through the left nostril.
Step-by-step (Technique 2)
- In this technique, in addition to using forced inhalation and exhalation, we move the arms and shoulders along with the breath.
- Sit in any comfortable, cross-legged meditation posture with the spine upright, arms and shoulders relaxed.
- Take one slow, deep inhalation and follow it with a deep, slow exhalation.
- Make a soft fist with the two hands and place the hands slightly in front of the shoulders.
- While inhaling forcefully, force the hands up vertically, opening the palms when the hands are up.
- While exhaling forcefully, force the arms down, making a fist again in front of the shoulders.
- Repeat the above move 20 times. This is one round.
- You may go for three similar rounds.
Benefits
- Bhastrika stimulates the circulation of cerebral fluid and provides compression and decompression of the brain in a rhythmic manner giving it a gentle massage.
- Rhythmic movement of the lungs and the diaphragm stimulates the heart and blood circulation.
- Accelerated blood circulation increases "gas exchange" in each cell, producing heat in the system and getting rid of waste gases.
- Bhastrika heats the nasal passage and sinuses, clearing out excess mucus and building resistance to colds and respiratory disorders. Thus it provides a yogic cure for sinusitis, asthma and bronchitis.
- It improves digestion, increases appetite and improves metabolic function.
- Bhastika helps in strengthening the nervous system, harmonizing the emotions and brining inner calm.
- Bhastrika increases physical vitality and improves clarity of mind.
Contraindications/Cautions
- Those with high blood pressure, heart disease, brain tumor, vertigo, stomach or intestine problems, glaucoma, dysentery/diarrhea should NOT attempt this practice.
- If you experience light-headedness or dizziness during the practice, stop the practice.
- Build up the practice by increasing the number of rounds gradually.
- Bhastrika should be practiced when the mind is relaxed and the mind should be kept fully focused on the breathing during the practice.
Question: Does your pranayama practice include Bhastrika? If so, what style? I would love to receive your feedback in the comments section.
Ok sir thanks for your time and suggestion. Let me try the way you suggested and update you.
Hi Sir,
I am Shrikrishna, have been practicing yoga since 20 years and recently started Pranayam. After doing bhastrika, I will lot of sneezing and mucous will start coming out from nostrils then I take break and clean nostrils and then I will do kapalabhati.. any reason behind getting sneezing and mucous after bhastrika?. Is it good sign or am I doing something wrong..?.
Please suggest.
Waiting for your kind reply..
Hello Shrikrishna, sneezing and mucous flow after bhastrika is certainly not common at all. I haven’t heard of it before. I cannot tell you much since I don’t know what style of bhastrika and how you are doing it. The only suggestion that I can make is that you try kapalabhati before bhastrika and see if that makes a difference.
Subhash Ji can the second, modified version of bhastrika be practiced during pregnancy? I feel very good after this bhastrika but not sure if it’s safe during pregnancy.
Also can minor modification make OT safe?
Hi Amana, I do not recommend the practice of bhastrika in any form during pregnancy.
When i do kapalbhati or bhrastica or any pranayan for breath i force in belley or in nose.
More emphasis on the belly than the nose is beneficial.
HI Sir,
This question is regarding Anulom vilom. I do it for 20 minutes. I have been doing it for last 2 years. I feel ver relaxed after doing it.
But do not pay an attention to my inhalation and exhalation timing ratio. I just do it as per my comfort any capacity.
Above you have said that recommended ratio of inhalation and exhalation is 1:2.
But in my case if I try to pay any attention to my inhalation and exhalation times, I lose my focus and do not enjoy doing the anulom vilom
Should I forcefully change my way of doing anulom vilom to keep the inhalation and exhalation ratio 1:2?
The way I am doing it for past 2 years without caring about inhalation and exhalation timings, can it be harmful to me? Can it cause some disease?
Can I kep doing it teh way I have been doing for last 2 years.
Hi Vivek, the ratio of 1:2 is commonly mentioned by most commentators for this practice. As I have suggested for Bhastrika below, I think you should try short periods of time where you try the 1:2 ratio and then go back to your own practice with no ratio awareness. Over time, you may be able to adjust the duration of inhalation and exhalation to naturally become 1:2. If that doesn’t happen, I suggest you stay with your own practice that you enjoy and seem to derive the benefits. As for keeping a count, I personally find that when I keep a count, I am able to maintain my focus better on breathing rather than letting the mind run around.
hello Sir,
I do bhastrika pranayama but at a slow pace, not vigorously. I feel very energetic after bhatriks pranayama. I do it for 20 minutes. I have been doing it for last 2 years.
I watched video on youtube of swami Ramdev where he says that during bhastrika pranayama inhalation should be 2.5 seconds and exhalation time should be 2.5 seconds also.
But in my case inhalation time is 5 seconds and exhalation time also 5 seconds. I am not able to do it as described in that video. My inhalation and exhalation timings are longer(5 seconds each)
Do I forcefully change my way or keep doing it the way I am doing for
last 2 years?
Is inhalation and exhalation timing important in bhastrika pranayama?
Hi Vivek, in the text Hatha Yoga Pradipika, which is the most authentic reference text for yoga practices, it says for Bhastrika, “the breath is inhaled and exhaled repeatedly, with the same motion as a pair of bellows being pumped.” (shloka # 2.62). As you will notice, the duration of each breath is not mentioned. In general, the practice is done with short duration breaths. However, if you are more comfortable with 5 seconds, in my opinion you can stay that way. Just to experiment with shorter duration, every now and then you should try 2.5 or 3 second breaths for short period of time (maybe one minute) and see how you feel. Over time you may be able to shorten each breath without any discomfort.
Thanks a lot.
I am 61 and have high BP which is under control with medicines. My yoga teacher makes me do both bhasrika and kapalbhati. Also the anulom vilom is done with kumbak at the rate 5-10-7. Are these practices safe for me? Can you suggest what practices are safe for high BP patients? Thanks a lot.
Dear Rajalakshmi,
I am sure each teacher has their own understanding of the contraindications for each practice. In my practice, I avoid bhastrika altogether if one has high BP, even though it may be controlled with medication. Kapalabhati is generally OK, but you should check your BP occasionally just to make sure that KB is not causing any aggravation in BP. If it seems to do so, you may do a milder form of KB – reducing the force of expulsion of breath. In my opinion, anuloma viloma with kumbhaka is perfectly OK to practice.
If I do prnayam as follows
a) Sheetali pranayam
b) Shitkari Pranayam
c) Ujjai Pranayam
d) Anulom Bilom pranayam
e) Kapalvati pranayam
f) Vastrika Pranayam
g) Bramori pranayam
Is the above procedure is okay or I should change the cycle. Please advise.
Dear Sanjay, so glad to see that you are doing all these pranayama practices. My suggestion would be to move Anuloma Viloma before or immediately after Bhramari. Also, I suggest moving Kapalabhati and Bhastrika to the beginning of the practice.
Hai,
This is Anand babu. I just want to know about one medical condition. I have got jock itch for past two years. It is not severe enough to consult a medical practitioner. I definitely know it is due to chakra not function properly. I am doing kapalbhati pranayama. Please give me advice on that and chakra belonging to it. My mind is calm, but due to its irritation i am getting angry and my mouth is not in control. Please give me advice on that and yoga to control my mouth and chakra related to it.
I hope its useful for everybody.
Thank you
Hello Anandbabu,
I am not familiar with any connection with your condition and any of the chakras. Unfortunately, I cannot offer any suggestions as I have no background about jock itch.
Hai,
I gone through the quires in this website and it is very useful. I am Anand Babu. I am doing yoga, pranayamas and meditation learn from the website. I am doing anulom vilom,khabhalpathi and bhastrika pranayama and meditation in order. Is this correct order to do or any change needs to it.
Thank you
Hello Anand Babu,
My recommendation is to do the anuloma viloma, considered to be balancing, calming and cleansing practice, at the end of the routine.
Thanks Sir for your reply.I forgot to mention in my previous comment that I have learnt these 3 pranayams from a yoga teacher who is affiliated to Swami Ramdev’s Patanjali Yogpeeth.Once again a wholehearted thanks to you Sir for the proper guidance and suggestions 🙂
Sir it was great reading your website.It’s a treasure trove on hathayoga.Sir I have a question on my pranayam practice and you would be the most competent person to answer this.I follow Swami Ramdev’s pranayam techniques.I start with bhastrika pranayam(5 minutes) then I do 4 sets of Kapalbhati and Anulom vilom(alternating between the two for 5 mins set each).Thus I am doing 5 mins bhastrika,20 mins kapalbhati and 20 mins anulomvilom.I do the pranayams very gently and without any kumbhaka or bandhas,as shown by swami ramdev.I hope I will not run into any kind of dangers with this practice.What are your suggestions for my practice?Should I reduce the duration?Just to mention,I have not felt any discomfort with my practice as of now(since I take gap after 5 minute sets)I am asking you because recently I visited a few websites which are criticising Swami Ramdev for teaching pranayam to masses.From whatever little knowledge of hathayoga I have,I think the pranayam methods taught by Swami Ramdev fall into the Sahaj Pranayam category as they do not have retention of breath,and hence they should be safe,but whats your opinion on this?
Hi Joy,
In general, it is a good idea to learn pranayama from a yoga guru in person. That way the teacher can guide you properly, correcting any mistakes along the way. However, since you have been practicing these techniques for a while now, and have not found any adverse effects, there is no reason to change. If the practices are benefiting you, you may keep the practice going.
Sir,
Will bhastrika enables blood circulation enables in scalp and activates hair follicles for regrowt…
Dear Venki,
I haven’t seen any mention of hair growth as a result of bhastrika. With all the other benefits that bhastrika provides, you should continue the practice, enjoy the benefits and if hair growth happens additionally, enjoy it is one of the benefits.
Dear sir
you have really explained very well and have answered to each ones query nicely which have gained me courage to ask mine.
Every day during bhastrika,at each exhalation my nose is oozing out a large amount of mucus all over my face and after completion of certain rounds of bhastrika,something in the right side of my head is feeling a bit heavier for atleast an hour.
kindly please allow me to know is it completely natural or should i go through certain medication and stop doing bhastrika.
Dear Krishna,
The symptoms you are describing are not normal for bhastrika. You may need to check with your doctor or a local yoga teacher to see if you are supposed to do bhastrika and if you are doing it right. In general, bhastrika is NOT recommended for someone with high BP. Also, before you do the practice, it is a good idea to inhale steam for a few minutes to clear the nostrils. That way you will be clear of much of the mucus.
Dear Arun,
Bhastrika, as you may know, can be done in a few different ways. The way I practice and teach is given in the blog post above. I am not sure what you mean by type 2. I suggest you go back to the source of your information and follow accordingly. Thanks.
Dear sir,
I was referring to Technique 2 of bhastrika. As i find it more comfortable to practice the same .
Regards,
Arun
Hi Arun,
In the technique that I have described for bhastrika, there is no emphasis on the movement of the belly.
Sir,
I come comfortable with the type 2 of Bhastrika but I want to know the following
1) Do i have to bring in the stomach completely when exhaling
2) DO i have to fill the abdomen with air when inhaling
The following is the procedure I do
1) Fill the lungs with air while inhaling and keep the stomach tight and normal
2) exhale all the air in the lungs by pulling in the stomach
Please let me know
regards,
arun
Dear subhash sir can you tell me what is correct technique of anulomvilom nd plz mention ratio about it
Hi Shailesh, please visit my website here for more details – http://yogawithsubhash.com/2012/07/08/naadi-shuddhi-alternate-nostril-breathing-with-breath-retention/
Wish you all the best,
Bhastrika pranayama helps to improve resistance power and can help in fighting against so many diseases. Read and watch Swami Ramdev Bhastrika pranayama at http://www.atmabodh.net/bhastrika_pranayam
Thanks for the link, Andrew.
Nice post. Pranyama is panacea for all ailments besides a keep fit programme.For more please visit http://www.atmabodh.net/pranayama
thanks for your feedback, Kumar. I enjoyed visiting your website – lots of good information.
Dear Shri Subhashji,
Your step-by-step Bhastrika Pranayama (Bellows breath)is well defined and explained. I am practicing yoga asana, pranayam for more than 15 year and meditation for the 2 years. I used to practice both 1 & 2 types. I would like your advice which is more effective. I feel type no.2 apart from pranayam one is also getting yoga pose and also breathing pattern get streamlined / tunes in line with pranayam norms. By doing this type one is able to sit straight without hunching the back.
Thank you very much.
Regards,
N.K. Ramani
Dear Ramani, which of the two Bhastrika techniques is more effective is, I think, a matter of your own experience. I suggest you try both for some time, maybe on alternate days, and see for yourself if you like one better that the other. I agree with you that in the second variation we are able to use the arm/shoulder movement in addition to the forced breaths. Please let me know how it goes for you.
Respected sir
I am 56 years old. I want to reduce my pot belly.Will Bhastrika and
kapalbhati help? I have hitus hernia but do not have any problem because of it.Please advice
Dear Gopal,
Yes, indeed, Kapalabhati and Bhastrika are helpful in managing weight. In addition, there are a few things you have to keep in mind:
Hope this is helpful.
Regards,
Subhash
Hi, Sir I am a student and want to know that what is difference between Anulom Vilom and Brastrika pranayam please its my request
Hello Rahul, the main difference is that in Anulom Vilom we take very deep and soft breaths through alternate nostrils, whereas in Bhastrika the breathing is short, brisk and forced. You can follow the instructions on my blog to learn how to practice these two techniques.
Thanks for your nice post. I have been practicing kapalbhati and vastrika pranayam. Kapalbhati is fine for me but after a while doing vastrika I feel my nostrils a bit sensitive and sneeze repeatedly for about six to seven times or more. My query is if it is okay to continue vastrika, because I have no ailments you mentioned as a caution for this exercise.
As long as the practice of Bhastrika doesn’t give you any kind of pain or discomfort, I would think that it is OK to continue the practice. It is likely that over time you will be able to get over this side-effect.
Respected Sir,
I have a doubt & question as well in respect of my prayanam practice which i use to do at home.
Yesterday I was performing anulom-vilom kriya in a standing posture in front of mandir and went through approx 10 rounds and unfortunately & suddenly fell down on the ground unconsciously.
I don’t know what happened at that moment and by god’s grace it won’t hurt at all but what i can recall is that i totally lost physical consciousnesses.
Please suggest/guide me to continue my practice and why I am facing this problem.
I will be grateful for you for this help!
Thanks & Regards,
Saurabh Kaushik
Dear Saurabh, I am sorry that you had that unfortunate experience while doing Anuloma Viloma. In general, this is a very light and gentle practice and should really not cause this kind of reaction, unless you were also doing some extensive kumbhaka and bandhas. Moreover, I would strongly recommend practicing pranayama in a seated position, not standing. My suggestion would be to continue the practice and see if you have a recurrence of a similar episode. If that happens, you need to consult with a medical doctor. For kumbhaka and bandha practice, you should definitely be under the guidance of a local yoga teacher.
Dear Saurabh,
I am really sorry about not responding to you earlier. It is unfortunate that you had the episode that you mentioned while practicing pranayama. I really don’t know if your fall could be related to the practice of Anulom-Vilom. The only suggestion that I can make is that you may like to practice pranayama in a seated posture and not while standing. Wishing you all the best.
Thank you Subhash,
I was recently told by my cardio doc. I most likely have POTS syndrome( postural orthstatic tachardia syndrome.) Basically it is an autonomic nervous system disorder which affects heart rate and BP while standing. Heart rate raises and BP lowers upon standing and the nervous system doesn’t get signaled to push the blood upward. I did a few bhastrikas and it seemed to help, but I know having been around yoga some that we must use some caution with pranayama. I am looking for tools to reinvigorate my parasympathetic nervous system, and thought I might ask you if you have any insight into this? I am receiving proper medical evaluation but I thought there may be a remote chance you may add some thoughts.
Thank you and blessings,
Paul
Dear Paul, you are indeed asking a difficult question. The main precaution in the practice of bhastrika is that it should be avoided if one has hypertension. In your case, since your BP goes low, I see no reason to avoid it. Also, all the techniques involving deep breaths – alternate nostril breathing, bhramari, cooling breaths etc, are supposed to activate the parasympathetic nervous system. As long as you feel comfortable, I think any of these breathing techniques should be fine for you. If you find anything different from other sources, please do share with me. Thanks.
Shri Subhashji,
I am a person of age 67. My B.P. is bet. 160 to 170 without medication. But I consume 1 B.P.tablet Cresar 40 once in 24 hrs.and B.P. is under control to 130.I am also a patient of Asthma but my asthma is well under control now a days even without medication. Especially since last 2 years, I feel that I am no more Asthmatic. Anyway, I am aware of the fact that Bhastrika is not recommended for hypertensive patient in general but I do not want to miss Bhastrika. How about doing bhastrika at moderate intensity for 2 min.not in one stratch but in 4 spells of each 30 sec.with some rest in bet.spells.Will you please guide me?
Dear Prakash,
Thank you so much for visiting my site. As you have rightly mentioned, Bhastrika is not recommended for patients with high BP. However, if you are in a position to monitor your BP every day for at least 4-5 weeks while you are practicing the milder version of Bhastrika, you are OK to give it a try. Make sure that the BP doesn’t fluctuate beyond the normal range. Do keep me informed of your progress. These instances can help me guide other yoga practitioners who are also dealing with high BP. Thanks for bringing it up.
All the best,
Subhash
Your posts are so helpful because they are so specific and well researched. I say that as a yoga teacher myself. Thanks.
Hi Kala, thanks for your kind feedback. As I mentioned in a previous email to you, I would also like to be more casual and spontaneous in writing my blog posts – still working on it!
Sir,
kindly tell me the timing for inhaling and exhaling for following pranayama.
1. Bhastrika : number of second to inhale and number of second foe exhaling.
2.Anulom vilom: Number of seconds to inhale and to exhale.
Surinder,
Pathankot
Dear Surinder, in the kind of bhastrika that I practice, there is no set time for inhalation and exhalation. Each inhalation and exhalation is a short burst of breath, somewhat forced. For Anulom-Vilom, the usual guideline is a ratio of 1:2 between inhale and exhale. So, if you inhale for say 5 seconds, you should try to exhale for 10 seconds and so on. Gradually, over a period of time, and with regular practice, your capacity will increase and you may be able to go up to a ratio of 10:20 (seconds) or even higher. Of course, when you reach a high enough ration, you can also introduce breath retention after inhalation. Let me know if you need more information on breath retention techniques.