Bhastrika Pranayama | Breath of Fire: Benefits and How to Practice

The traditional breathing exercise bhastrika is a rapid sequence of intense inhalations and exhalations. It is sometimes considered a kriya (cleansing action) that prepares the respiratory tract for other pranayamas.

The name 'bhastrika' comes fr om the Sanskrit word 'bhastra', which means 'blacksmithing bellows', 'bellows', 'wineskin'.

The first mentions of this practice date back to the 15th–17th centuries AD.

The Gheranda Samhita gives quite detailed characteristics of bhastrika breathing: fast, rhythmic, deep, resembles blacksmith's bellows, and it ends with a breath retention.

Ancient sources are more descriptive than useful for practice. They do not provide clear instructions for implementation, do not contain detailed information about physiological effects and contraindications, so the article is mainly based on modern sources.

• Unlike other pranayamas, wh ere inhalation sets the strength and rhythm of exhalation, in bhastrika pranayama the intensity and rhythm is set by exhalation.
• Both inhalation and exhalation are performed with effort.
• Breathing is done not so much by the abdominal muscles (as in kapalabhati), but by the lungs.
• The speed of each inhalation and each exhalation is approximately one second. In kapalabhati, faster breathing is allowed.

Physiological effect

• healing from chronic colds, inflammatory diseases of the ENT (ear, nose and throat) organs;
• recovery of respiratory tract;
• strengthening the nervous system;
• stimulation of the circulation of cerebrospinal fluid, increased compression and decompression of the brain, its rhythmic “massage”;
• strengthening the digestive fire, healing gastrointestinal diseases;
• acceleration of metabolism; cleansing the body of toxins, mucus, excess fluid;
• improved blood circulation;
• training of abdominal muscles; strengthening of respiratory muscles, increase of lung capacity; development of diaphragm control skill;
• massage of internal organs, activation of the liver, spleen, pancreas;
• strengthening the immune system;
• developing the habit of measured breathing.

Energy effect

• bringing all doshas, energy centers and channels into balance;
• charge with vital energy;
• warming up the body;
• stabilization of prana.

Psychic effect

The benefit of bhastrika pranayama is that it excites anxiety centers and, by alternating periods of excitement and calm, helps to train the system of control over these centers and become more stress-resistant.

Benefits for Yoga Practitioners

• clearing thoughts, calming the mind;
• reduction of the influence of the senses on behavior; reduction of the need for sensory pleasures; harmonization of emotions; satisfaction;
• development of impartiality to mystical experiences;
• assistance in the passage of prana through the three granthis - psychic knots that impede the rise of kundalini.

Note

1. The first knotis located in the root chakra; it binds consciousness to sensory perception and to this world.

2. The second knot is in the heart center it provokes the desire for emotional expression and satisfaction of feelings.
3. The third knot is in the interbrow center it hinders one’s development through attachment to siddhis and mystical experiences.

Although bhastrika helps to weaken the impact of granthis, still, practicing “according to the textbook” is not enough - the guidance of an experienced teacher is necessary.

Coal is thrown into the furnace of a locomotive to generate steam to move the train. Similarly, bhastrika generates prana to activate the entire body. If the furnace is overloaded, the engine boiler may explode. So too in bhastrika: too much practice wears out the body.

B.K.S. Iyengar

Contraindications to Bhastrika:

• pregnancy;
• days of menstruation;
• serious brain diseases;
• epilepsy;
• severe traumatic brain injury;
• exacerbation of chronic diseases;
• malignant tumors;
• arterial hypertension;
• severe heart disease;
• gastrointestinal diseases;
• stroke recovery;
• use of intoxicants: alcohol, tobacco, etc.

Precautions:

1. Inhalation and exhalation in bhastrika are equal. If they differ in strength and duration, uncontrolled hyperventilation occurs, which can lead to hypoxia of the brain.

2. The body is motionless during the practice: only the lungs, diaphragm and abdomen work. The nostrils do not flare.

3. It is important not to pump air between the upper and lower parts of the lungs. Bhastrika is full intensive ventilation of the lungs.

4. If during practice dizziness, ringing in the ears, nausea occur, this indicates excessive diligence.

5. Stop bhastrika immediately:

   • if you feel tired, weak, sweaty or dizzy;
   • if irritation or tension occurs;
   • when the face is distorted, the body is swayed;
   • when the characteristics of the sound change - it fades away.
6. Avoid practicing on a full stomach. At least two hours should pass after eating.
7. If your nose is stuffy, you can do jala neti before practice.

1. Take a comfortable position with a straight back. Body, head, neck - in one line. Recommended poses: Padmasana, Siddhasana, Swastikasana, Virasana, Vajrasana. *Some authors suggest performing bhastrika standing, but note the greater safety of sitting asanas.
2. Exhale the air from your lungs.
3. Take a short, powerful breath in, then exhale the air in a strong stream.
4. Try to make the second inhalation more intense than the first and exhale powerfully again. A total of 20–25 repetitions.
5. At the end of the cycle - deep exhalation and breath retention. If desired, perform a breath retention with Maha Bandha.
6. At the end of the hold, extra exhale and then inhale slowly. Begin breathing evenly and calmly.

This is one cycle of pranayama.

There is another technique for performing bhastrika pranayama, when breathing cycles are performed alternately through the right and then the left nostril.

To help beginners:

1. It is recommended to start with 10 breaths. As your endurance increases, you can increase the number of repetitions in each cycle, as well as the number of cycles.

2. The breathing rate for beginners is 1 breathing cycle per 2 seconds, i.e. inhale for 1 second and exhale for 1 second.

3. It is effective to master pranayama while standing in front of a mirror, making slow breathing movements.

4. You can help yourself to be aware of the action of the practice using your index finger:

   • breathing shallowly (barely audible breathing), hold your finger 2-3 cm from your nose;
   • gradually increasing the rate of breathing, move your finger to the level of the chest and begin to breathe more intensely;
   • increasing the rate of inhalation and exhalation as much as possible, place your finger at the level of your stomach. Try to feel the “wind” that reaches your index finger;
   • when finishing the practice, gradually reduce the rate of breathing from fast to slow;
   • at the end, start breathing without using your finger.