By Faye Martins
Is there a good and bad of Bhastrika Pranayama? We know Bhastrika Pranayama literally means “bellows breath,” which consists of inhaling and exhaling fairly quick and with force, making a sound like air expelling from a bellows. Bellows are a bag or device used in blacksmith’s shops to blow air into fire, which increases the strength and temperature.
Health Benefits
Performing Bhastrika Pranayama regularly can provide health benefits, but how is it done and are there any contraindications? “Bellows breathing” is performed in a relaxed sitting position, like Lotus Pose, Easy Pose or any comfortable crossed-leg position.
Inhale fully, inflating the mid-section and chest, rather than the abdomen alone. When the lungs are completely fully, exhale forcefully. The air should make a hissing sound as it escapes.
Foundational Concepts
The breathing should be repeated five to ten times, as forcefully and quickly as possible; stop if you start to feel dizzy or faint. Some practitioners and teachers believe, when you have finished one “round” of breathing, take a deep inhalation and hold the breath in as long as possible.
Exhale when needed and then take several normal breaths; begin another set when you feel comfortable. Five minutes a day is the generally recommended time period for Bhastrika Pranayama. However, if you want to go easy, breath retention is an option and the pace is entirely up to you.
I personally like Bhastrika in the “slow lane.” Just because you see somebody else practicing a dynamic version of Bhastrika, doesn’t mean you have to do the same.
Anecdotal Evidence
Enthusiasts say, when Bhastrika is performed correctly, this breathing exercise helps provide the body with maximum oxygen, which makes the skin glow. Other anecdotal evidence includes reducing toxins in the body, increasing warmth in the body, strengthening the immune system, and reducing respiratory tract ailments.
Blood purification and weight loss are also claimed to be benefits of “bellows breathing.” It is said that this is the secret to ageless skin and beauty! Nevertheless, medical science asks us to look deeper with a narrow lens of research, study, and trials.
Does Bhastrika make us feel better? Of course it does, but medical science demands proof. Until claims are scientifically proven, there will be a reserved sense of enthusiasm among medical professionals for all forms of pranayama.
Modifications for Bhastrika
Although there are many advantages to Bhastrika Pranayama, it is not for everyone. Practitioners with high blood pressure or cardiac problems should avoid this exercise. If the temperature is high, such as during the summer or in an overheated room, this kind of breathing should be limited to two minutes, rather than five.
Continuing to breathe deeply and forcefully when you feel faint may lead to hyperventilation, so it is important to stop immediately if dizziness occurs. One point to consider is: Moderate paced Bhastrika seems to have the same healthy effect as the fast-paced dynamic version and there is less chance of dizziness without taking excessive risks. Practitioners should be aware about the risks of hyperventilation.
Precautions for Practice
Firstly, slowing down prevents hyperventilation and many other complications. Hyperventilation decreases the carbon dioxide level in the blood and reduces blood flow to the brain, resulting in confusion and agitation. Calcium levels in the blood are also affected, leading to numbness and muscle twitching.
In very rare cases, the blood vessel supplying the heart can spasm; if heart disease is already present, this could trigger very serious heart problems, which is one more reason why Bhastrika Pranayama must be avoided in those with heart condition.
Respecting Your Practice
As with other asanas and practices in Yoga, it is important to remember that these are powerful tools, to be regarded respectfully. Take seriously any negative signs from your body or your students.
When in doubt, always consult with your physician regarding any form of pranayama, asana, or exercise. Ultimately, teachers and practitioners must realize that moderate paced pranayama techniques are a fairly safe bet for longevity.
Do Your Research
Now really – Is there a good and bad of Bhastrika Pranayama? What conclusion can we draw from the latest scientific research of a Bhastrika Pranayama precautions? This is one of the most loved and foundational forms of pranayama, which is practiced in studios, health clubs, and ashrams worldwide.
Yet, you should still do diligent research. If you have a physician who is familiar with pranayama, you should discuss your health and your practice. Moderation, precaution and slow pace should keep you safe, but too many people do not discuss the deep details of their health, when consulting their physicians.
Conclusions
As teachers, students, and at-home practitioners, we do not need to take risks just because we saw somebody else do it on a video or your teacher said it was the cure for everything.
With the help of the Internet, we have access to studies and medical information. At the bottom of this article, you will find related research and studies.
We can bury our heads in the sand or expand our knowledge with the truth. My strong suggestion is that you always seek the truth and realize we are all different. This means the practice must adapt to the student for the best possible health.
© Copyright – Aura Wellness Center – Publications Division
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Related Research
Rajkumar Y. Effect of Yogic Practice on Pulmonary Functions in Young Females. Indian J Physiol Pharmacol 2001; 45 (4) : 493-496
Makwana K. Effect of short term yoga practice on ventilatory function tests. Indian J Physiol Pharmacol [1988]
Patil RY, Sawant RS. Study of effect of bhastrika pranayama on pulmonary function. Int Res J Pharm. 2012;3:204–7.
Sharma VK, Rajajeyakumar M, Velkumary S, Subramanian SK, Bhavanani AB, Madanmohan, et al. Effect of fast and slow pranayama practice on cognitive functions in healthy volunteers. J Clin Diagn Res. 2014;8:10–3.
Related Studies
Singh Bal B. Effect of anulom vilom and bhastrika pranayama on the vital capacity and maximal ventilatory volume. J Phys Educ Sport Manag. 2010;1:11–5.
Sivapriya DV Effect of Bhastrika pranayama on respiratory muscle, Indian Journal of Clinical Anatomy and Physiology 2017, Volume: 4, Issue : 3
Baljinder S. Effect of anulom vilom and bhastrika pranayamaa on the vital capacity and maximal ventilatory, Journal of Physical Education and Sport Management Vol. 1(1) pp. 11- 15, July 2010
Bamne SN. Effect of Bhastrika pranayamaa on pulmonary functions of elderly subjects. Natl J Physiol Pharm Pharmacol 2017;7(8):870-873.
Om Namaha
There is nothing like bad effects of doing Bhastrika Pranayama. One has to take certain precautions and do the practice viz. Timing more particularly during Summer it should be performed before Sun Rise and during winter and Rainy season it can be performed according to their convenience. Please take 50 Ml of water and then start doing the practice so that it will yield good results. Bhastrika should be practiced following 4 steps. Certainly by doing Bhastrika one will have rejuvenation to their cells and thereby they will get Oxygenated adequately. Therefore one need have any fear of doing Bhastrika provided you take the above precautions.
Regards
K.V.RAO
Dear K.V. Rao,
Your points are valid and we can agree that Bhastrika Pranayama is good for most of us, provided we take precautions.
Aum Shanti!
Paul
Bastrika is the one which gives me more confidence in my daily routine works especially when I am fatigued or over worked. I continue to do bastrika every day but this article which had made me known about the other side i.e., after effects if over done, has given me an opportunity for becoming aware of the over exertion due to excess practice of this pranayama, thanks every one for this – Kalai
Pranayama Yoga is one of the pillars of yoga that focuses on breathing and controlling breathing. Prana literally means breath, which is the vital life energy (as per yogatic principles).
I did this, its helps to lead stress free life, improving my resistance power. And it will help us to keep diseases away. Nice article!!
Practitioners with high blood pressure or cardiac problems should avoid this exercise. Thanks for posting this useful article.
Performing Bhastrika Pranayama regularly can provide great health benefits, but its must should be practiced correctly. Nice sharing!