Bhastrika Pranayama (Bellows Breath)
There are three closely related yogic breathing techniques which all involve a fast, ‘pumping’ action of the abdominal area.
Bhastrika Pranayama (Bellows Breath)
Bhastrika (Bellows Breath) is done by actively inhaling and actively exhaling.
Sit in a comfortable position with the spine upright, the eyes closed and the arms and hands relaxed in your lap or holding Gyan Mudra. Begin by taking a few deep, slow and even breaths. Then breathe in to about ¾ of your lung capacity and begin Bhastrika Pranayama by exhaling while firmly bringing your abdomen in towards the spine. To inhale, firmly extend the abdomen out. When you are ready to finish the practice, inhale deeply and hold the breath in for a few seconds, before releasing the breath out slowly and smoothly. Both inhalation and exhalation are done through the nose. Bhastrika Pranayama creates heat in the body and is used to stimulate the digestive fire. You can see how the muscle action is like a bellows - the effect is similarly heating! Agniprasana (Breath of Fire)
Agniprasana (Breath of Fire) is done in the same way as Bhastrika Pranayama, with active inhalations and exhalations. There is no pause between the inhalations and exhalations.
It usually practised in the ‘Kundalini Yoga’ tradition, where it forms part of the various kriyas (practices) and exercises. It is often combined with yoga poses other than the seated meditational poses usually used for pranayama. For example, used with Navasana (Boat Pose) it is called ‘Life-nerve Stretch’, and with Anantasana (Pose of Ananta) or Janu Sirsasana (Head to Knee Pose) it stimulates first one side of the digestive system and then the other. This breathing technique is prized in Kundalini Yoga as a method of encouraging energy to flow up the Sushumna Nadi, opening the chakras on the way. |
Kapalabhati (Skull-Shining Breath)
Kapalabhati (Skull-shining Breath) is performed by actively exhaling and passively allowing the inhalation to enter.
Start and finish as for Bhastrika Pranayama, the only difference being that instead of actively extending the belly on the inhalation, you simply relax and let the vacuum created in your lungs by the exhalation naturally and effortlessly fill. Some schools of yoga teach that Kapalabhati is slower and less vigorous than Bhastrika, and that there is a small pause (retention) after each exhalation. Kapalabhati Pranayama is undoubtedly a breath practice, but it is also a ‘kriya’ or ‘action’, forming part of the 'Shatkarma' cleansing practices. In this context it is thought to purify the front of the brain. It certainly brings great alertness and freshness to the mind. VariationBhastrika Pranayama is sometimes practised through one nostril at a time (closing the other nostril with the fingers, as in Nadi Shodhana/Alternate Nostril Breathing). This clears the nostrils before doing other pranayama practices, or could also be used to open one or both nadis related to the nostrils.
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Practice Tips
As a beginner, start these practices very slowly and carefully, focusing on moving only the abdominal muscles and diaphragm, not the eyebrows, shoulders or any other body part, and trying to keep the arms, legs, spine, jaw and all other areas of the body relaxed. It should feel as if the navel is pumping back and forth to and from the spine, and the rest of the body is relaxed.
Try starting at a rate of one breath per second, perhaps working up to double or triple that with a lot of practice over many weeks. It is interesting, even as an advanced practitioner, to experiment with the different sensations and effects of practising rapidly and slowly.
None of these breathing techniques should involve force or undue effort. It is all too easy to strain the respiratory muscles, and for this reason it is better to go much more slowly and carefully in the beginning of your practice. As the muscles strengthen, these techniques become like a light and easy ripple. As soon as the sound of the breathing becomes laboured or strained, or you feel any muscle fatigue, stop the practice for the day.
To begin with, try just 5 or 10 breaths, and later as your respiratory muscles become used to the exercise, you can practice these breathing techniques for one minute, or up to three minutes or more. B.K.S. Iyengar suggests doing 4-8 Bhastrika breaths, holding the breath in, and then exhaling with Ujjayi breath, before beginning another cycle of 4-8 Bhastrika breaths. He advises beginning with 3 or 4 cycles like this, and working up to more. (See his book 'Light on Pranayama'.)
Care required
As all of these techniques heat and stimulate the body, they should be avoided by people with high blood pressure. They are best avoided if there is any illness in the respiratory system such as colds, flu or asthma. Due to the powerful movements of the abdominal muscles, they are best avoided during menstruation, pregnancy or if suffering from diarrhoea, hernia, and other digestive diseases. However, they can be very beneficial in cases of constipation.
Try starting at a rate of one breath per second, perhaps working up to double or triple that with a lot of practice over many weeks. It is interesting, even as an advanced practitioner, to experiment with the different sensations and effects of practising rapidly and slowly.
None of these breathing techniques should involve force or undue effort. It is all too easy to strain the respiratory muscles, and for this reason it is better to go much more slowly and carefully in the beginning of your practice. As the muscles strengthen, these techniques become like a light and easy ripple. As soon as the sound of the breathing becomes laboured or strained, or you feel any muscle fatigue, stop the practice for the day.
To begin with, try just 5 or 10 breaths, and later as your respiratory muscles become used to the exercise, you can practice these breathing techniques for one minute, or up to three minutes or more. B.K.S. Iyengar suggests doing 4-8 Bhastrika breaths, holding the breath in, and then exhaling with Ujjayi breath, before beginning another cycle of 4-8 Bhastrika breaths. He advises beginning with 3 or 4 cycles like this, and working up to more. (See his book 'Light on Pranayama'.)
Care required
As all of these techniques heat and stimulate the body, they should be avoided by people with high blood pressure. They are best avoided if there is any illness in the respiratory system such as colds, flu or asthma. Due to the powerful movements of the abdominal muscles, they are best avoided during menstruation, pregnancy or if suffering from diarrhoea, hernia, and other digestive diseases. However, they can be very beneficial in cases of constipation.
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