Om Sri Gurubhyo Namah. Salutations to all the teachers.
The methods of Praanaayaam allow the Yogi to adjust their bodily functions at will, by way of adjusting the underlying Praana, or “life force.” Praana is intimately connected to the mind, and so the ability to adjust it goes a long way in taming the mind to access deeper meditative states.
The goal of Praanaayaam is to willfully lengthen the Praana, so that the mind is ready for meditation.
Over the past several weeks, we have been discussing various techniques that allow us to adjust our Praana in particular ways. Some of these techniques are particularly suited to creating a greater awareness of the Praana underlying the breath, so that the Yogi can grasp it and manipulate it easily. These techniques are called the Kumbhakas.
The Eight-Limbed (Ashtaanga) Yoga: In this article, we are discussing Bhastrikaa Kumbhaka. This is one of several techniques within the fourth limb of Yoga, Praanaayaam.
Last week, we discussed Sheetali, or cooling breath. This technique allows the Yogi to cool down from the effects of both external and internal heat.
This week, we will discuss a technique called Bhastrikaa, which has the opposite effect - generating heat within the body. This technique can be used when it is cold outside, and you need to feel warmer, but it can also be used to increase the digestive fire, and generate feelings of euphoria and mental energy.
Sitting properly in Padmaasana (ie. the lotus pose), with the neck and torso aligned, exhale through the nose.
Immediately, inhale into the lotus of the heart. In this way, the vibration should be felt from the heart and throat [all the way] to the skull.
The breath is then exhaled and inhaled again and again in this way, with the same movement as the pumping of bellows heating a piece of metal.
In this way, keep the body stead, and keep the air moving [in and out] with careful attention [on it]. When the body is fatigued, inhale completely through the left nostril.
Then, when the abdomen is full of air, hold the breath without using the middle and index fingers (ie. in naasikaagra mudraa).
Having completed the technique along with retention, systematically, exhale through the left nostril. Through this [technique], imbalances of vatta, pitta, and mucous are destroyed, and the digestive fire is increased.
- Hatha Yoga Pradipika, 60-65
Bhastrikaa (pronounced bhuh-strick-aah) literally means “like a bellows”, as in the bellow of a blacksmith that are used to increase the flames when working with metal. It is named this way because the forceful movement of the abdomen imitates the action of the bellows (“bhastra”).
“Bhastrikaa” comes from the root word bhastra, or bellows.
It is similar to kapaalbhaati, but differs in that the inhalation and exhalation are both forceful, whereas in kapaalbhaati, the inhalation is passive.
Normally, when we breathe in, the inhalation makes a sound. The sound can either come from the nose or from the throat. Try it right now and see where the sound comes from when you naturally breathe.
When practising bhastrikaa, the sound of inhalation should emanate from the nose. Try this right now and see if you can move the source of this sound around.
Once you are able to make sure it comes only from the nose, you are ready to move on.
Finally, in bhastrikaa, it is important that the body remains steady.
The spine and torso should be absolutely still, and only the diaphragm and abdomen area should expand and contract. Practice this a few time before jumping into the technique below, for optimal results.
Warning: When practising this technique, it is important that the nose is somewhat clear of mucous, and the nostrils are not blocked. If this is the case, practice kapaalbhaati,naadi-shodhana, or jala-neti before trying this. Otherwise, it may lead to a nosebleed.
Additionally, if you are prone to nose-bleeds, have high blood pressure, heart disease, have a history of brain tumours, vertigo, ulcers, or glaucoma, do not try this without consulting a medical professional. Finally, if you feel dizzy, stop and work on the fundamentals described above. Dizziness is a sign of incorrect technique.
Preparation: Do this before trying the technique
Bhastrikaa is a fairly involved technique, and it takes some practice to get right. Given the complexity, it is good to start with the following preparatory exercise.
Breathe slowly and deeply in through your nose, into your diaphragm (Deergha Shvaasam)
Without any strain, exhale quickly and forcefully through the nose, contracting the abdomen. Exaggerate the abdominal contraction.
Immediately inhale through the nose with the same force, expanding the abdomen. Exaggerate the abdominal expansion.
Do this for 15 breaths (in and out is one breath).
This is one round. Practice for 5 rounds.
As this becomes easier, increase the speed of the breaths, making sure to keep a consistent rhythm. Throughout, the inhalation and exhalation should be of equal length.
Remember the fundamental practice of Deergha Shvaasam, as described below.
Additionally, use your maatraa to count the length of your breath hold, so as to measure your own progress.
Using the phalanges of your fingers is one method of counting your maatraa, or unit of measure. As long as you have a consistent way to count time, you will be able to measure your own progress.
Inhale deeply and slowly through the left nostril, expanding the diaphragm.
Without any strain, exhale quickly and forcefully through the left nostril, contracting the abdomen.
Immediately inhale again through the left nostril, with the same amount of force, expanding the abdomen.
Do this rapid breathing for 20 breaths (in and out is one breath).
After the final exhale, breathe in slowly and deeply through the left nostril.
Hold the breath (antara-kumbhaka), closing both nostrils.
The four possible vrittis, or movements of breath.
Lower the head in jaalandhar bandha, and hold for as long as possible, counting the maatraas to mark your progress.
Slowly raise the head, and inhale slowly through the right nostril.
Rapidly breathe (steps 4-6) through the right nostril.
After the final exhale, breathe in slowly and deeply through the right nostril.
Hold the breath (antara-kumbhaka), closing both nostrils.
Lower the head in jaalandhar bandha, and hold for as long as possible, counting the maatraas to mark your progress. Note if it is different from step 9.
This is one round. Start again with your left nostril, and perform 3 to 5 rounds.
Note: If at any point you start to feel anxious, stop and perform a calming technique.
Turning it up a notch
Once this starts to feel easy, try the following additions.
Level 2: Practice steps 1-14, and then do 40 breaths with both nostrils open. Do this for 3 to 5 rounds.
Level 3: Practice the same technique as in Level 2 (ie. 20:20:40), but add moola-bandha during each retention.
Level 4: Increase the ratio from 20:20:40 to 30:30:60, then 40:40:80, and then 50:50:100.
Do not push yourself beyond your capacity - be honest with yourself!
Technique #2:
Sit in your Aasana with your eyes closed.
Breathe slowly and deeply in through your nose, into your diaphragm (Deergha Shvaasam)
Without any strain, exhale quickly and forcefully through the nose, contracting the abdomen.
Immediately inhale through the nose with the same force, expanding the abdomen.
Do this rapidly for 100 breaths (in and out is one breath).
After the last rapid exhalation, breathe in slowly, deeply, and deliberately until your lungs are at full capacity.
Exhale all the air in your lungs quickly through the mouth.
Lower the head in jaalandhar bandha.
Perform moola bandha.
Hold the breath in this way (baahya-kumbhaka) as long as is comfortable, counting the number of maatraas to keep track of your progress. Over time, this number should increase.
Release moola bandha.
Lift your head, releasing jaalandhar bandha.
Slowly and deliberately inhale (ie. step 2).
This is one round, practice for 5 rounds.
To turn this technique up a notch, add in uddiyaana bandha after step 8, and notice how it affects the number of maatraas you can hold the breath for.
Once you have practised any of the bhastrikaa techniques above, sit calmly for a few moments and notice your state of mind. These techniques can generate feelings of great peace and bliss.
However, if you feel that the body has overheated, perform sheetali to counterbalance the effect.
If you feel that the mind has become agitated or anxious, it is because your inhalations are slightly longer than your exhalations. Stop and perform a calming technique, and when you try again, pay close attention to how long the inhalations are in comparison with the exhalations, in order to stop this from happening again.
As with all the kumbhakas, it is important to remain mindful of the effects of the techniques on your mental state. Be vigilant, and remain honest with yourself. In this way, you can adjust as needed, and benefit your personal practice.
Until next time:
Practice bhastrikaa in the order described here.
Take notes (e.g. how many maatraas was the hold, what was your mental state before and after).
