How We're Stretching

In the yogic tradition, the breath is intimately associated with prana, a Sanskrit term that means “primordial impulse” or “life force” . . . the vital energy that animates every molecule in the universe. Pranayama – the formal practice of regulating the breath – allows us to calm, cleanse, or invigorate our bodymind. In fact, many master yogis believe that pranayama is the essence of yoga.

There are many pranayama techniques you can use to enhance your physical, emotional, and spiritual well-being. One of the most valuable practices is simply staying conscious of your breath as you practice your yoga postures. By focusing on the breath, the mind becomes more clear and quiet.

Another traditional pranayama exercise is bhastrika, which translates in English as “bellows breath.” If you feel sluggish, doing a set of bhastrika breaths will clear the clouds from your body and mind. If you are trying to lose weight, doing a few rounds throughout the day will increase your digestive power and help increase your metabolism. Performing bellows breathing close to bedtime isn’t recommended, however, as it may invigorate your mind and make it difficult to fall asleep. Do not practice this technique if you are pregnant.

Bellows Breath

Begin by relaxing your shoulders and taking a few deep, full breaths from your abdomen. Now start exhaling forcefully through your nose, followed by forceful deep inhalations at the rate of one second per cycle. Your breathing is entirely from your diaphragm, keeping your head, neck, shoulders, and chest relatively still while your belly moves in and out.

Start by doing a round of ten bhastrika breaths, then breathe naturally and notice the sensations in your body. After 15 to 30 seconds, begin the next round with 20 breaths. Finally, after pausing for another 30 seconds, complete a third round of 30 breaths.

Although bellows breathing is a safe practice, stay tuned to your body during the process. If you feel light-headed or very uncomfortable, stop for a few moments before resuming in a less intense manner.

Practicing bhastrika brings your attention into your body, reminding you how to move energy consciously. All success and fulfillment depend upon the ability to manage the essential life force of prana.