Bhastrika

Bhastrika, or Bellows Breath, is a powerful pranayama technique designed to ignite inner fire and stimulate the body’s energy systems. It involves a series of forceful inhales and exhales, using the diaphragm and abdominal muscles to pump air in and out of the lungs in rapid succession.

Where Kapalabhati focuses on passive inhales and forceful exhales, Bhastrika is forceful in both directions—making it more intense, more stimulating, and deeply purifying. It’s often used to break mental dullness, raise body heat, and prepare for meditation or vigorous yoga.

	Time	How
Inhale	¼ - ½ s	Forcefully through the nose, expanding the belly
Exhale	¼ - ½ s	forcefully through the nose, contracting the belly

Continue at a steady rhythm of 1–2 breaths per second

Practice in rounds of 10–20 breaths, followed by rest and deep breathing

The breath should be even in force and speed, both in and out, like the bellows of a blacksmith’s forge.

• Increases oxygen supply and awakens energy throughout the body
• Enhances mental clarity and removes sluggishness
• Raises internal heat—warming and invigorating
• Clears the respiratory passages and detoxifies the lungs
• Stimulates the nervous system and metabolism
• Builds resilience and inner strength

This is a bold, fiery breath—not for winding down, but for powering up.

Sit tall in a comfortable, alert position.

Take a full inhale and exhale to begin.

After the final exhale, inhale deeply, hold for a few seconds, then release slowly.

Rest for 30–60 seconds before the next round. Start with 1–2 rounds, and build as your stamina improves.

Keep the face, jaw, and shoulders relaxed—all the movement comes from the belly and breath.

• In the morning to energize body and mind
• Before yoga or a demanding task to activate focus
• During times of mental fog, fatigue, or heaviness
• As a reset when feeling uninspired or emotionally dull
• To increase heat in cold climates or low-energy states

Always practice on an empty stomach, and stop if you feel dizzy, lightheaded, or overstimulated.

This breath is best balanced with calming techniques afterward, like Nadi Shodhana or Coherent Breathing.