Bhastrika Breathing
The most energizing pranayama — forceful breathing for instant alertness
Bhastrika means 'bellows' in Sanskrit — and the technique lives up to its name. Unlike kapalabhati (which emphasizes the exhale), bhastrika uses equal force on both inhale and exhale, pumping the diaphragm like a blacksmith's bellows. It is the most intense of the classical pranayama techniques and produces the strongest sympathetic nervous system activation.
The practice involves rapid, forceful breathing through the nose at a rate of approximately 1 breath per second. Both the inhale and exhale are active and use the full diaphragm. A typical round is 20-30 breaths, followed by a deep inhale, brief retention (10-30 seconds), and slow exhale. Three rounds with 30-60 seconds rest between them is standard.
A study in the Journal of Ayurveda and Integrative Medicine (2013) found that bhastrika increased metabolic rate and oxygen consumption significantly. The technique is used traditionally to 'stoke the internal fire' — increasing body temperature and mental alertness. Because of its intensity, it is not recommended for beginners or people with cardiovascular conditions.
Benefits
- Most powerful sympathetic activator in the pranayama toolkit
- Increases metabolic rate and oxygen consumption (JAIM, 2013)
- Generates significant internal heat — useful in cold environments
- Clears respiratory passages and strengthens the diaphragm
- Traditionally used to prepare for intense meditation or physical practice
Frequently Asked Questions
What is the difference between bhastrika and kapalabhati?
Kapalabhati uses forceful exhales with passive inhales. Bhastrika uses equal force on both inhale and exhale. Bhastrika is more intense, generates more heat, and has stronger physiological effects. Think of kapalabhati as a moderate jog and bhastrika as a sprint.
Who should not do bhastrika?
People with high blood pressure, heart disease, epilepsy, hernias, or recent abdominal surgery should avoid bhastrika. Pregnant women should not practice it. If you feel dizzy, nauseous, or anxious during practice, stop immediately. Always start with gentler techniques and work up to bhastrika.
How many rounds of bhastrika should I do?
Start with 1-2 rounds of 20 breaths each. Experienced practitioners do 3 rounds of 30-40 breaths. Never exceed your comfort level. The rest periods between rounds are essential — they allow your system to integrate the activation.
Related Breathing Exercises