Bhastrika
The bellows breath. Forceful and energising. Stop at any sign of dizziness.
Important: Do not practise if you have heart disease, high blood pressure, vertigo, or feel dizzy.
How to practise
- Sit upright with chest open and hands on knees.
- Take one full deep breath to settle.
- Begin forceful, equal inhalations and exhalations through both nostrils.
- After the rapid round, take a deep inhale and release slowly.
- Rest for a few normal breaths between rounds.
Suitable postures
- Seated cross-legged on the floor
- Seated on a chair with back straight
Progression — levels
- Level 1 · 10 pumps · rest
- Level 2 · 15 pumps · deep close
- Level 3 · 20 pumps · longer close
- Level 4 · 30 pumps · extended close
When to practise: Best done on an empty stomach — at least 2 hours after a meal. Early morning is ideal.
Get guidance from a practitioner
Breathwork is most powerful when it fits your body, your state, and your goals. For a personalised programme, book a session with Dev Bastola, Counselling Psychologist at Anandoham Health.