[Tutorial] How to do Bhastrika Pranayama?

Question

This is a tutorial on how to do bhastrika? (Bellows Breath)

Answer 1

1. Sit in comfortable meditative posture with the hands resting on the knees in either chin or jnana mudra.
2. Keep the head and spine straight. Close the eyes and relax the whole body.
3. Take a deep breath in and breath out forcefully through the nose. Immediately afterwards breathe in with the same force. Forceful inhalation results from fully expanding the abdominal muscles and forceful exhalation from contraction of the abdominal muscles. But remember not to strain.
4. During the inhalation, the diaphragm descends and the abdomen moves outwards. During exhalation, the diaphragm moves upward and the abdomen moves inward.  This movement should be slightly exaggerated.
5. Continue in this way for upto 10 breaths.
6. Take a deep breath in and breath out slowly.
7. This is one round.

Practice up to 5 rounds.When accustomed to this style of breathing, gradually increase the speed, always keeping the breath rhythmical. The force of inhalation and exhalation must be equal.

• The practice of bhastrika burns up toxins and helps the doshas - vata, kapha and pitta balanced.
• Because of the rapid exchange of air in the lungs, there is an increase in the exchange of oxygen and carbon dioxide into and out of the blood stream. This stimulates the metabolic rate, producing the heat and flushing out wastes and toxins.
• During the practice of bhastrika, the rapid and rhythmic movement of the diaphragm also massages and stimulates the visceral organs, toning the digestive system.
• Bhastrika also reduces the level of carbon dioxide in the blood.
• The practice of bhastrika helps to alleviate inflammation in the throat and any accummulation of phlegm. It balances and strengthen the nervous system, including peace, tranquility, and one pointedness of mind in preparation for meditation.