Bhastrika (Bellows Breath)

Breathing Technique

◈ EnergizingIntermediate

Overview

A forceful and rhythmic series of rapid inhales and exhales powered by abdominal contractions, generating heat and increasing energy.

Duration

3-10 minutes

Frequency

Daily, preferably in the morning

Guidance

Optional

Practice Steps

  1. 1Sit in a comfortable meditation posture (e.g., Padmasana or Sukhasana)
  2. 2Take a few normal breaths, then inhale fully
  3. 3Begin rapid, forceful inhales and exhales through the nose, using the diaphragm to pump the air in and out.
  4. 4The duration of inhale and exhale should be equal, and the sound should resemble a bellows.
  5. 5After the set number of breaths (e.g., 20), exhale completely and hold the breath out (Bahya Kumbhaka) for as long as comfortable.
  6. 6Inhale deeply to finish the round. Rest, then repeat for 2-3 total rounds.

This technique is part of our evidence-based practice protocol. For real-time HRV monitoring and biometric control, download the Affectively app. Learn more about the mind-body connection and how breathing regulates your nervous system.

Primary Benefits

Increased Energy and AlertnessDetoxificationMetabolism BoostWarming the Body

Recommended Session

3 rounds of 10–30 rapid breaths, with a breath hold (Kumbhaka) after the final exhale. Increase speed and duration gradually. Beginners: 10 breaths/round.

Contraindications

Avoid if pregnant, have high blood pressure, heart disease, hernia, peptic ulcers, or detached retina. Not for those with severe asthma or recent abdominal surgery. Practice on an empty stomach. Stop immediately if dizzy, nauseous, or experiencing pain.

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