Bellows Breath
Forceful inhalation and forceful exhalation in equal measure. The strongest heating practice in yoga, and the one most often taught too fast to people who are not ready for it.
Meaning of the name
Bhastrā is a blacksmith's bellows. The abdomen works like one, and the fire it feeds is the digestive fire.
How to practise
- 1
Sit in a firm posture with the spine upright and the hands on the knees.
- 2
Inhale forcefully through the nose, expanding the abdomen fully.
- 3
Exhale with the same force, contracting the abdomen. Both halves are active — this is the difference from Kapalabhati.
- 4
Do ten breaths, then take one deep inhalation and let it out slowly. That is one round.
- 5
Three rounds is a complete practice. Rest fully between rounds.
Benefits
- Generates strong internal heat; effective against cold, cough and mucus
- Clears the respiratory tract and improves lung strength
- Kindles the digestive fire and improves appetite and metabolism
- Removes lethargy and mental fog quickly
- Balances all three doshas according to the classical texts
What happens in the nervous system
Bhastrika drives large swings in intrathoracic pressure and produces a clear sympathetic activation — heart rate and blood pressure both rise during practice. That is the intended effect, and it is also precisely why the contraindication list is long and should be taken literally.