bellows breath
An energizing breath used to build warmth and alertness.
traditional name: bhastrika
A more active breath that pairs quick inhales with forceful exhales.
The brisk rhythm can feel brightening when you want to wake up, but it should never feel rushed or forced.
Bhastrika means bellows breath. In hatha yoga traditions, it is described as a warming practice and is usually taught with care.
Avoid vigorous breathing if you are pregnant, dizzy, have uncontrolled high blood pressure, or have a heart condition unless guided by a clinician.
these notes summarize research related to controlled breathing. individual results vary, so keep the practice comfortable and stop if you feel unwell.
Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity
Participants reported lower anxiety scores
Improved positive affect and mood
Altered brain connectivity in emotion-processing regions
Enhanced energy and mental alertness