Pranayamas are powerful breathing techniques from Yoga. Bhastrika is the simplest and easiest Pranayama to do. In a three minutes break of Bhastrika Pranayama you can get a calmer mind.
Bhastrika Pranayama
- Inhale slowly and without forcing for 4-5 seconds;
- Exhale slowly for 4-5 seconds;
- Repeat for at least 2 minutes.
Watch the video below from our Ayurveda expert to see a demonstration of the exercises and understand their importance.
Before doing Bhastrika Pranayama
When we start to do Bhastrika for the first time, we can have a little headache or feel a little bit of dizziness. This happens because suddenly our nervous system , our brain, diaphragm and lungs receive so much oxygen that our nervous system doesn’t know how to deal with it. A large amount of oxygen that reaches the brain and the brain does not know what to do with this. The first thing we do is reject it, we suddenly want to stop.
Who should not do Bhastrika
- Pregnant women should not do Bhastrika
- People who have had heart problems or recent surgeries should wait until they are fully recovered and feeling well
When and where to do Bhastrika?
The best time to do Bhastrika Pranayama is in the morning on an empty stomach. But you can do Bhastrika Pranayama in a short break of just three minutes for a calmer mind. Those who suffer from asthma and allergies should do so in a humid place. This way they can benefit much more, as the air quality is better. It is always better if it is in the park, or another place with fresh air, if we are doing it at home, let the house ventilate a little first and do the Bhastrika
Benefits of doing Bhastrika Pranayama
you will notice a calmness, a tranquility in the mind as soon as you do Bhastrika. You can use this technique to calm you down in stressful moments, but if you make Bhastrika a daily practice, you will see that your mind and brain will completely change, you will have more positivity and tranquility in your life.
Bhastrika Pranayama step by step
Sit in any place that is comfortable and where you can keep your back straight, your lower back should be inward so that the incoming air leaves continuously and there is a balance;
The most important thing in Bhastrika is balance, the air that enters must exit in the same way. If you inhale for 4 or 5 seconds, you should exhale for at least as long. This way, we can maintain balance and control our breathing. Breathe slowly and calmly, without forcing it. Sit comfortably with your back straight, relax your shoulders and close your eyes; Always breathe through your nose, inhale slowly Exhale slowly, through your nose, for the same time it took to inhale;
Feel the air as you breathe, notice where it passes, focus on your breathing. It is important to avoid bringing your breath to the belly, oxygen should only pass to the lungs and diaphragm.
The minimum duration for doing Bhastrika Pranayama is 2 minutes, maximum duration is 7-8 minutes.
Yoga and Ayurveda can help you in different areas of your life. For more Yoga, meditation and breathing exercises check out this page here.
great explanation, thank you