Best Way to Do Bellows Breathing

Bellows breathing, or bhastrika, is a powerful yogic breathing technique used to still the mind in preparation for meditation. It is also said to purify the body, improve digestion, help with the elimination of waste products and strengthen the abdominal muscles. Above all it is highly regarded by yogis as a potent way to arouse latent spiritual forces.

In this technique the breath is controlled entirely by rapid movements of the abdominal muscles, so it is best to master the technique of abdominal breathing before attempting it. If you practise bellows breathing incorrectly, using your stomach instead of your abdominal muscles, you are liable to experience dizziness or nausea. Because bellows breathing is an intense and very vigorous technique, it is not suitable for people with heart, lung, eye or ear problems, with high or low blood pressure, or for pregnant women. If you have any doubts, take advice from your doctor or an experienced teacher before practising.

Bellows breathing is best practised on an empty stomach in an airy environment. Wait at least two hours after a light meal, five or six after a heavy one, before doing it and then another half-hour afterwards before eating again.

Instructions

Sit or kneel with your back straight in any of the meditation positions, except for the corpse pose, head and neck in line with the base of the spine, hands on knees. Begin breathing in and out rapidly through the nose by contracting the abdominal muscles quickly and forcibly, then immediately relaxing them again so that air is automatically drawn back into the lungs. Continue rhythmically for 10 breaths, gradually increasing to about 20. On the final exhalation contract the abdomen fully and empty the lungs completely. Take in a slow, deep, abdominal breath, and hold it as long as you comfortably can. Exhale completely to finish.

This completes one round of bellows breathing. Repeat two or three times, resting between rounds with a few normal breaths. Lie in the corpse position for a few minutes until your breathing has become quiet and still or sit for meditation.