Bhastrika Pranayama
The Bhastrika Praṇ̄ayāma technique, is researched and described by Swami Kuvalayananda, who is a pioneer in the field of yoga. There are eight primary forms of pranayama. Bhastrika Pranayama is one of the eight forms of Pranayama. It comes from the Sanskrit word ‘bellows breath’ which means faster form of abdominal breathing. As said by Swami Sivananda, Bhastrika Pranayama is rapid technique of inhalation and exhalation with a hissing sound. This technique involves rapid, intense breathing, with the aim of increasing oxygen supply, boost energy, cleanse the respiratory system and promote a sense of calmness and vitality. Regularly and consistently practicing Bhastrika Pranayama is known to improve the cardiorespiratory functions.
Steps to follow
Practice of Bhastrika Pranayama involves three bandhas – mula, jalandhara and uddiyana. Bandhas are basically ‘ body locks’ which lock the vital energy inside the body. Mula bandha is also known as root lock, jalandhara bandha as throat lock and uddiyana bandha is known as the abdominal lock.
- - Sit cross legged comfortably in vajrasana or sukhasana on a yoga mat or on the floor. You can also sit on the chair with your feet flat on the ground. Make sure that spine is erect and your shoulders are erect.
- Relax your hands by resting them on your knees or thighs with your palm facing upward resembling Jnana mudra (gesture of reception). You can also place your hands on the abdomen and feel the breath.
- Now begin the practice of Bhastrika Pranayama by inhaling deeply through both the nostrils and filling the lungs with air.
- Contracting the abdominal muscles, exhale quickly and with force through both the nostrils.
- Make sure that the inhalation and exhalation should be of same force and for the equal amount of time, thus creating a rhythmic pattern or breathing.
- Breathing should be controlled and smooth, and should not exert any strain on your body.
- Start slow and as you become more comfortable with the technique, gradually increase the intensity of breathing.
- Initially begin by practicing Bhastrika Pranayama for about 1-3 minutes and as you become regular and build strength aim for doing 3-4 rounds of 1-3 minutes each.
- Once done with the practice for the desired amount of time and rounds, return to normal breathing. Focus and observe your breathing and the sensations in your body.
- Relax and sit quietly for a few minutes with your eyes closed and observe the effects of practicing Bhastrika Pranayama of your breath, mind and body.
Benefits Of Bhatrika Pranayama
Below are the known benefits of practicing Bhastrika Pranayama:
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Helps to reduce anxiety: As per a study, regular and consistent practice of Bhastrika Pranayama helped to significantly reduce anxiety levels. But if you experience severe anxiety it is advised to consult a psychiatrist or a therapist.
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Regulates high blood pressure: Studies have mentioned that Bhastrika Pranayama may help to lower the elevated blood pressure by helping to dilate the blood vessels. However, it is important to regularly monitor your blood pressure and take medications, and support it with the practice of Bhastrika Pranayama.
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Promotes heart health: Regular practice of Bhastrika Pranayama is known to help increase the heart rate by activating the autonomous nervous system and thus improves heart health. If you are on medications or treatment for any heart condition, it is advised to talk to your doctor before practicing any yoga asana.
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Helps to control blood sugar levels: Practicing Bhastrika Pranayama may help to increase metabolism and thus promote the utilisation of sugars by the body and thus it is known to be beneficial for people with high blood sugar levels.
- Improves respiratory function: Studies have stated that regular practice of Bhastrika Pranayama helps to improve the functioning of the lungs, especially in old people. Results of a study suggested improvement in respiratory muscle strength, thus improving lung functioning. This yoga asana may also reduce the risk of lung infections and may be beneficial for people suffering from asthma and bronchitis.
It is however important to understand that though practicing yoga has many benefits for the mind and body, but it is not an alternative to medicine. Please consult a doctor for the treatment of any of the above said medical conditions.
How To Practice
Bhastrika Pranayama offers many health benefits, but it is important to practice it mindfully and under guided supervision to avoid any injuries or side effects.
- It is best to practice Bhastrika Pranayama on an empty stomach.
- Choose a comfortable sitting place and sit on the floor using a yoga mat. If you are not comfortable sitting down, you can sit on a chair with your feet flat on the floor.
- Start slow and graduate your own pace, as the rapid breathing in Bhastrika Pranayama can cause hyperventilation, making you feel uncomfortable or dizzy.
- People having gastric ulcer, hernia, epilepsy or vertigo should avoid practicing Bhastrika Pranayama.
- Practice of Bhastrika Pranayama is known to elevate heart rate , hence people with high blood pressure and high blood sugar levels should consult a doctor before performing this Pranayama.
- Rapid breathing involved in the practice of Bhastrika Pranayama may impact blood pressure and hormonal balance and thus pregnant and menstruating women should avoid this asana.
- Go slow and be consistent.
Conclusion
Bhastrika Pranayama is an important technique that promotes over wellbeing. The rhythmic breathing involved in the practice of Bhastrika Pranayama helps to unlock the power of breath, thus rejuvenating the mind and body. Though this Pranayama technique offers various health benefits, it is important that we practice it mindfully. This Pranayama helps us to experience a journey of self-discovery and well-being. To get the maximum benefits from the practice of Bhastrika Pranayama, it is essential to be regular, consistent and patient. So next time when you feel low on energy, practice Bhastrika Pranayama and get energized.
