Bellows Breath – Bhastrika


  • Sit in a comfortable seated position with the spine neck and head in alignment.
  • Have the eyes lightly closed.
  • Practice abdominal breathing by drawing the air into the abdomen, using the diaphragm muscles.
  • Accentuate the movement in the abdomen whilst keeping the chest still and relaxed.
  • Once established, begin to breathe quite forcefully in and out through the nostrils.
  • During inhalation, the abdomen expands, exhalation, the abdomen contracts.
  • Slightly exaggerate this movement.
  • Continue in this way for ten breaths then take a few natural breaths.
  • This is one round, practice up to five rounds.

  • Begin with up to 10 breaths at a slow pace. Once accustomed to this style of breathing, gradually increase the speed and number of breaths per round.
  • Steady and even.

  • High blood pressure or heart disease.
  • Retinal problems, glaucoma or vertigo.
  • Hernia or gastric ulcer.
  • Stroke.
  • Epilepsy.

  • Stimulates the metabolic rate.
  • Generates heat in the body.
  • Massages and tones the abdominal organs.
  • Balances and strengthens the nervous system.
  • Increases concentration, focus and one-pointedness.
  • Induces peace and tranquility.

  • Never strain.
  • Keep the breath rhythmical.
  • Ensure the force of the inhalation and exhalation are equal.