Pranayama is a key part of yoga, and it focuses on controlling the breath; for assistance, there are even free breathing apps for iPhone. One type of pranayama, called Bhastrika Pranayama, involves breathing rapidly in and out. It’s sometimes called the “yogic breath of fire.” This article will explain how to do Bhastrika Pranayama, what its benefits are, and what precautions you should take.
Understanding Bhastrika Pranayama
Bhastrika pranayama is all about breathing rapidly and forcefully.
During Bhastrika, you breathe in and out quickly, pushing air in and out of your lungs with some force, potentially impacting HRV and promoting coherent breathing. The goal is to take in more oxygen than your body needs at that moment.
How it Differs from Normal Breathing
Unlike relaxed, everyday breathing, Bhastrika pranayama takes focus and intention. You’re consciously controlling your breath.
Bhastrika is designed to be energizing, waking up both your body and your mind, similar to the effects some seek with alpha binaural beats.
How to do Bhastrika Pranayama
Here’s how to do Bhastrika Pranayama:
- Sit in a comfortable position for meditation. Vajrasana and Sukhasana are two popular postures.
- Make fists with your hands and bring your arms up, close to your shoulders.
- Take a deep breath in. As you do, raise your hands and open your fists.
- Exhale strongly, bringing your arms down and closing your fists again.
- Continue this pattern for 20 breaths.
- Relax by placing your palms on your thighs and taking a few normal breaths.
- Repeat the whole process for two rounds.
Benefits of Bhastrika Pranayama
Proponents of Bhastrika pranayama claim many benefits, including:
- Respiratory Health: They say it enhances lung capacity and helps remove toxins and impurities. It might even help with some respiratory problems, like sinus issues or bronchitis.
- Mental and Sensory Enhancement: Some claim it can improve your awareness and sharpen your senses.
- Dosha Balance: Traditional Ayurvedic practitioners believe it can help balance your doshas.
Of course, talk to your doctor before trying any new breathing exercise, especially if you have any underlying health conditions.
Who should avoid Bhastrika pranayama?
It’s best to avoid Bhastrika pranayama if you’re pregnant or if you’ve recently eaten. It’s best on an empty stomach.
If you have high blood pressure or panic disorder, practice Bhastrika pranayama only under the supervision of a qualified yoga teacher.
And, as with any exercise, listen to your body. Go at a comfortable pace, and take breaks as needed. If you feel dizzy, rest longer.
Frequently Asked Questions
What is the Art of Living Pranayama?
The Art of Living Pranayama refers to a collection of breathing techniques taught by the Art of Living Foundation, designed to promote physical, mental, and emotional well-being. These techniques aim to cleanse the nadis (energy channels), calm the mind, and enhance overall vitality. Bhastrika is one of the core pranayamas taught within this framework.
How to do Bhastrika Pranayama step by step?
To practice Bhastrika Pranayama: Sit comfortably with a straight spine. Inhale and exhale forcefully and rapidly through your nose, using your diaphragm. Your abdomen should expand on inhalation and contract on exhalation. Maintain a steady pace, avoiding strain. After each round, relax and observe the sensations in your body. Beginners can start with one round of 10-20 breaths and gradually increase the number of rounds and breaths.
Who should avoid Bhastrika Pranayama?
Bhastrika Pranayama is generally safe, but certain individuals should avoid or modify the practice. Those with high blood pressure, heart conditions, epilepsy, vertigo, pregnancy, ulcers, or recent surgery should consult with a healthcare professional or experienced yoga teacher before practicing. It’s also best to avoid this pranayama on a full stomach.
What are the benefits of Bhastrika Pranayama Art of Living?
Practicing Bhastrika Pranayama, as taught by the Art of Living, is believed to offer numerous benefits, including improved respiratory function, increased energy levels, detoxification of the body, enhanced mental clarity, reduced stress and anxiety, and a greater sense of inner peace. Regular practice can also help strengthen the abdominal muscles and improve digestion.
Final Thoughts
Bhastrika pranayama is a powerful breathing technique that can boost your energy and improve your breathing. But it’s important to practice with awareness and seek guidance from a qualified instructor, especially if you have health conditions.