Bellows Breath (Bhastrika Pranayama)

What is Bellows Breath (Bhastrika Pranayama)?

A forceful, heating pranayama where both inhale AND exhale are active and vigorous — unlike Kapalabhati where only the exhale is active. Named after a blacksmith's bellows (bhastrika = bellows in Sanskrit). Both phases are powered by strong diaphragmatic contractions, creating a rapid, forceful pumping action. Increases circulation, boosts oxygen supply, stimulates digestion ('stokes the inner fire'), and produces a highly energized state. More intense than Kapalabhati.

Is there evidence for it?

How do you do Bellows Breath (Bhastrika Pranayama)?

1. 1.Sit cross-legged with spine erect, or on a chair with feet flat; rest hands on knees with palms open; close eyes and take 2-3 natural breaths to settle
2. 2.Begin full yogic breath: inhale vigorously through the nose expanding belly then chest, then exhale forcefully through the nose contracting the abdomen dynamically — BOTH inhale and exhale are active and forceful, unlike Kapalabhati
3. 3.Maintain a steady rhythm at about 1 breath per second for beginners; observe your dynamic movements as you count 10 breaths per round
4. 4.After the 10th inhalation, retain the breath briefly (5-10 seconds), then release with a long, slow, complete exhalation; take one more deep inhalation and exhale slowly — this completes one round
5. 5.Perform 3 rounds with 30-60 seconds of normal breathing between rounds; practice on an empty stomach only; contraindicated for pregnancy, high blood pressure, heart conditions, hernia, and epilepsy

How long does it take?

5-10 minutes, daily (morning on empty stomach).

Is it hard to start?

intermediate.

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