Bhastrika-pranayama

Bhastrika means "forging bellows" in Sanskrit. It's a rapid sequence of intense inhalations and exhalations.

Bhastrika pranayama is often seen as a kriya, an action that helps cleanse and prepare the airways for other types of pranayama and for meditation.

Pranayama is the fourth step of yoga according to Patanjali's Yoga Sutras.

After a devotee has become sufficiently accomplished in yama, niyama, and asana, he should take up pranayama...¹

What happens during the performance of Bhastrika Pranayama:

• On inhalation, the diaphragm descends downward, the external intercostal muscles contract and lift the rib cage upward. The volume of the chest increases.
• On exhalation, the diaphragm rises and the inspiratory muscles relax. The internal intercostal muscles retract the rib cage and its volume decreases.
• Hyperventilation occurs during intense inhalation and exhalation. This causes a change in the concentration of oxygen and carbon dioxide. The blood gets more oxygen (hyperoxia) and loses carbon dioxide (hypocapnia). Hypocapnia makes it more difficult for oxygen to flow from the capillaries to the cells and can cause hypoxia. This effect does not occur immediately, but after a little less than a minute.

To prevent hypoxia, the following rules must be followed:

• Be aware of your well-being
• Limited time limits in pranayama approaches to prevent the onset of hypocapnia
• Obligatory breath delays between cycles to equalize the ratio of gases in the blood.

The wise person performs this Bhastrika-kumbhaka three times. He has no disease or pain and is healthy every day."

Physiological effects

• The sympathetic mode of the autonomic nervous system is activated. The central nervous system is stimulated and toned
• Assisted inhalation and exhalation create pressure differences in the airways. There is a massage of the mucous membranes, improves blood circulation. Increased elimination of mucus from the respiratory tract. This helps in the fight against chronic diseases of the ENT organs.
• Owing to the active work of the diaphragm is stimulated blood circulation of internal organs - liver, spleen, pancreas.
• Due to the acceleration of metabolism, the body is cleansed of excess fluid, toxins and poisons. Strengthens the abdominal muscles. Improves digestion.
• Immunity is strengthened.

Energy Effect

This kumbhaka, called bhastrika, gives the ability to undo the three granthas (mental/pranic knots). Therefore, it is the duty of the yogi to practice bhastrika."

• While practicing bhastrika, the flow of prana and apana is balanced.
• The increased circulation of blood and prana in the brain area stimulates the pineal and pituitary glands.
• The flow of prana moving up the Sushumna energy channel encounters obstacles in the form of energy knots - granthas (Sanskrit). Bhastrika removes these obstacles.
• Enhancing the energy to the upper chakras is a necessary stage before mastering the practice of Pratyahara (a technique of calming the mind by distracting the senses from the objects they are directed at).

Mental effect

According to scientific research⁴, regular practice of Bhastrika Pranayama:

• Reduces anxiety and negative affect, including treatment-resistant generalized anxiety disorder;
• Reduces negative affect, including treatment-resistant generalized anxiety disorder.
• Increases positive affect;
• Reduces activity in the brain's amygdala, increases activity in the prefrontal cortex. This helps control the processing of emotions.

Bhastrika Pranayama should be practiced under the guidance of an experienced teacher.

It is not recommended for performance:

• in the presence of inflammatory processes of the eyes and ears;
• high and low blood pressure
• Presence of malignant tumors;
• severe heart pathologies;
• diagnosis of epilepsy
• pregnancy, menstruation and exacerbation of chronic diseases.

It is necessary to stop performing Bhastrika Pranayama:

• when there is nausea, weakness, dizziness, ringing in the ears;
• the body begins to sway, the face distorted;
• sound changes on inhalation or exhalation (silence);
• inhalation and exhalation become unequal in strength and duration.

1. Sit in a comfortable position with your legs crossed and your back straight. Stretch out with the top of the head up.
2. Perform short, strong inhalations and exhalations. Adjust the speed of your inhalation and exhalation according to how you feel.
3. Breathe dynamically for about one minute, regardless of speed. Hold your breath as long as possible on each inhalation. Remember that holding the breath is necessary to restore oxygen levels in the blood.
4. Exhale slowly. The Bhastrika-Pranayama cycle is complete.

At the stage of mastery, it is recommended not to do more than ten breaths per cycle. Later their number can be increased to 20-25. For beginners, 3-4 cycles of bhastrika are sufficient. Experienced practitioners increase the number to 20 or more.

Varieties of performing Bhastrika⁵:

• Symmetrical breathing with both nostrils. Compensatory pranayama ujjayi - several deep breathing cycles. Then breath holding on the inhalation plus Mula Bandha.
• Symmetrical breathing with both nostrils. The nostrils are partially closed. Ujjayi compensatory pranayama - several deep breathing cycles. Then breath hold on the inhalation plus Mula Bandha.
• Asymmetrical breathing. The first half of the cycle is inhaling and exhaling with the left nostril, the second half of the cycle with the right nostril. Compensatory pranayama ujjayi - several cycles of deep breathing. Then breath holding on the inhalation plus Mula Bandha.
• Asymmetrical breathing. Half of the cycle - inhale with the left nostril, exhale with the right. The second half of the cycle - inhale with the right nostril, exhale with the left nostril. Compensatory pranayama ujjayi - several deep breathing cycles. Then breath holding on the inhalation plus Mula Bandha.

At the end of the pranayama, it is recommended to do Shavasana for 5-7 minutes.

While vayu (air and prana) remain in the body, it is called life. Death comes when it leaves the body. Therefore, preserve vaiyu

Hatha Yoga Pradipika

No yogic practice is possible without proper breathing. Pranayama helps to control the breath and internal energy. This helps with:

• Calming the mind;
• Developing the spirit;
• Developing awareness;
• Eliminating anger;
• Elimination of excessive emotionality and fear;
• Uplifting Prana through the energy channels;
• Strengthening the physical and energetic body of a person.