Bellow Breathing (Bhastrika Pranayama)


Bhastrika means ‘bellow’, like how bellow works, similarly lungs constrict and relax with forceful exhalation and inhalation. Bhastrika pranayama is active pranayama that gushes the airflow into the body and enhances heat on a physical and subtle level. Regular practice of bellow breathing clears nostrils and lungs, increases the lung capacity, improves the oxygen flow, stimulates appetite, energizes the body and clear mind.

Preparations for practice:

Sit in Sukhasana (Lotus pose) or Vajrasana (Diamond Pose) or any other comfortable position with your spine and back straight, chin straight, shoulders and neck relaxed. You may sit on a cousin or pillow for your comfort. Only use your nose to breathe in and breathe out. Preferably closed eyes throughout the practice.


Step 1:  Position of hands – Make fits with your palms, keep them near to the shoulders, nails facing forward and elbows close to the body.

Step 2: Take a short, deep and forceful inhalation, raise your hands and open the fists upwards.

Step 3: Exhale in the same way, bring your arms down and close to the body, fists closed.

Step 4: Repeat the same for 15 times (breaths).

After the first round of 15 strokes ‘bellow breathing’, rest your palms cupping on knees, breathe normally and rest for 30 seconds. Focus on your breathing and notice the changes. Repeat the practice for 2 more rounds with rest in between. After the third round rest for 60 seconds. Here you completed the Bellow breathing.


  • Don’t do it with very fast, do it with your own pace.
  • If you feel dizzy, stop the practice and take a break.
  • Pregnant women should avoid
  • With practice, slowly can increase the strokes or counts.


  • Energizes body and mind
  • Unblocks the nostrils, sinuses and respiratory tract
  • Cleanses the lungs and increases lung capacity
  • Improves oxygen supply to body tissues
  • Stimulates the energy channels and appetite
  • Calms the nervous system and reduces stress and anxiety