← EXERCISE LIBRARYPranayama
Bellows Breath
BhastrikaForceful breathing where both the inhale and the exhale are active and equal, at speed. More demanding than Kapalabhati and shares its contraindications.
- 01Sit upright with the spine tall, chest open and shoulders relaxed down.
- 02Take a few normal nasal breaths, then begin forceful equal inhales and exhales through the nose, both actively driven from the abdomen and lower ribs.
- 03Start at a slow rate of about one full breath per second for a first round of 10 to 15 breaths only.
- 04End the round with one slow full inhale, pause briefly without straining, then release a long slow exhale.
- 05Rest with normal breathing for a full minute, then repeat for no more than 3 rounds as a beginner.
- 06Finish seated for two minutes of quiet nasal breathing before standing up, since standing straight after is where people get light-headed.
- 01In and out are the same size and the same force. That is what separates this from Kapalabhati.
- 02Rate before volume — slow and full beats fast and shallow.
- 03Head still, face soft, shoulders quiet.
- 01Practising during pregnancy, with uncontrolled hypertension or heart conditions, glaucoma or raised eye pressure, epilepsy, hernia, or after recent abdominal or chest surgery — it is not appropriate in any of those cases.
- 02Adding a long retention at the end of a round. Any pause should be brief and comfortable; a forced hold after forceful breathing is the highest-risk part of the practice.
- 03Continuing past the point where the breath becomes ragged or the vision narrows, rather than stopping the round immediately and sitting quietly.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.