Bhastrika Pranayama | Bellows Breath in Yoga

Aug 2, 2021
14 min read

Updated: May 2

Yogic breathwork to sitr the mind and body into alertness and activity.

By PRANA EDITORS | Updated: April 24, 2025

Two people practicing yoga breathing in a sunny field, eyes closed, hands in prayer position.

In this section of our Pranayama Learning Series, we’ve been exploring yoga’s warming, cleansing, and energizing breathwork techniques. After covering Simha Pranayama (Lion’s Breath) and Kapalbhati (Skull Shining Breath), we now turn to Bhastrika, the Bellows Breath in Yoga.

Quick Overview: Bhastrika is a more intense and layered version of Kapalbhati. One round involves 5 to 10 short, rapid blasts through the left nostril, then the right, and finally both nostrils together. This dynamic method is taught in progressive stages, beginning with a preparatory version that focuses on building abdominal control by blasting the breath through both nostrils.

Writing this article was unexpectedly challenging. Bhastrika is deceptively simple on the outside but incredibly nuanced when you begin to break it down. Plus, every yoga school teaches it a little differently, and every yogi experiences it in its own way, which only adds to the complexity.

We’ve done our best to present a clear, progressive, and safe approach—one that honors tradition but also helps readers absorb the details, stay engaged, and feel encouraged every step of the way.

What is Bhastrika Pranayama?

Bhastrika Pranayama is a yogic practice of assertive, forceful nasal breathing with equal intensity and duration on both the inhalation and exhalation. Through a series of rapid, rhythmic breaths, Bhastrika floods the system with fresh prana (life energy), generates internal heat, and clears toxins from the body. Due to these effects, it is categorized as a heating, energizing, and cleansing pranayama.

The name Bhastrika materializes from Bhastra, the Sanskrit word for bellows, a mechanical device that is traditionally used in metalworking and iron forging. Because of this imagery, Bhastrika is commonly translated into Ensligh as Bellows Breath, Bellows Breathing, or Breath of Fire.

From the Source: “With the mouth closed, exhale through the nostrils. This exhalation should be such that is makes a sound from the heart to the forehead. Then quickly inhale and fill the lungs. Do this over and over again like a blacksmith’s bellows.” – Hatha Yoga Pradipika (Chapter 2, Verse 36 )

Gheranda Samhita simply describes Bhastrika as “breathe over and over again like the Blacksmith’s Bellows.” This is true for most ancient scriptures, and with the exception of Hatha Yoga Pradipika, it’s difficult to find a proper, detailed explanation of Bhastrika’s actual method.

It’s worth noting that different yoga school teaches Bhastrika is slightly different ways. The method in this article is the one passed down to us by our guru – a version we’ve meticulously tested. It also aligns closely with the method outlined in Asana Pranayama Mudra Bandha by Satyananda Saraswati.

Mechanics of Bellows Breathing

Illustration of a man practicing Bhastrika breathing; exhaling with contracted abdomen and inhaling with expanded abdomen. Labeled "Bhastrika Mechanics." — © Prana Sutra

A bellows is a manual air pump that draws in air through one side, compresses it, and expels a strong blast of air through the nozzle. Blacksmiths and metal workers use it to stoke and intensify a fire.

The mechanics of Bhastrika mirror the operation of the bellows. Just like a bellows rapidly draws in air and blasts it out to intensify fire, Bhastraka uses short, rapid inhalations (draw in air) and exhalations (blast it out) to intensify internal heat and instantaneously energize the mind and body.

Bhastrika centers on the dynamic movement of the abdominal muscles (core):

Inhalation → Firmly and forcefully expand the abdomen outward, drawing air deep into the lungs.
Exhalation → Contract the abdominal wall sharply, pushing air out in a quick burst.

Remember, this rhythmic, pump-like action originates in the belly—not the chest. While the chest does lift and expand as the lungs fill, this is a byproduct of the breath, not its source. It simply reflects the internal pressure changes caused by the action of the diaphragm and abdominal wall.

How Bhastrika Differs from Kapalbhati

Bhastrika and Kapalbhati Pranayama appear similar because both involve rapid abdominal movement and short bursts of breath. But they differ in rhythm, emphasis, and intensity.

In Kapalbhati, only the exhalation is active. The inhalation is passive and automatic. This makes Kapalbhati a gentler practice, ideal for building breath and muscular control.
In Bhastrika, both inhalation and exhalation are active and equally forceful. This symmetrical pumping demands greater lung capacity, abdominal control, and nervous system resilience. It’s more heating, more energizing, and significantly more intense.

This is precisely why Kapalbhati is taught before Bhastrika. It’s a preparatory step that trains the diaphragm, building abdominal strength, and familiarizing the nervous system with rapid breathing. Once the body adapts to the rhythm and force of active exhalation, practitioners are better equipped to add active inhalation and withstand the intense stimulation of Bhastrika.

Purpose and Effects: What Does Bhastrika Do

Yoga texts–both classical and modern–view Bhastrika as a powerful purification technique. They state that the internal heat it produces clears the sinus and nasal passages and burns toxins. At a subtler level, it fires up the nervous system, awakens dormant energy, and stirs the mind into alertness and clarity.

According to Gheranda Samhita, “Wise men who perform Bhastrika thrice a day never suffer from disease and grow healthier each day.” The Hatha Yoga Pradipika expands on this, stating that Bhastrika “increases the digestive fire, revitalizes the flow of prana, and helps awaken Kundalini by destroying the three psychic knots (Bhrama, Vishnu, and Rudra Granthi).”

These traditional yogic descriptions are steeped in philosophy and often difficult to grasp. We like to describe Bhastrika based on its felt experience in practice: a great awakener of energy.

Felt Experience: Bhastrika Pranayama’s vigorous inhalation and exhalation floods the system with fresh air and pranic energy. The breath quickens, the sinuses clear, attention sharpens, and a deep, rejuvenating sense of warmth and vitality arises in the body and mind.

In essence, Bhastrika can help your feel instantly invigorated. It’s especially potent on cold winter mornings, before demanding tasks, or whenever you need to shake of sluggishness. Many people who practice Bhastrika report a euphoric feeling, like the high that follows a good run or gym workout.

Bhastrika Pranayama (Preparatory Version)

Although it may seem simple from the outside, Bhastrika is not an easy pranayama to perform correctly. It demands strong lung capacity, precise abdominal control, and the ability to sustain a steady rhythm under energetic pressure, without overwhelming the nervous system.

In real-world yoga classes, Bhastrika is rarely taught in its full form at the outset. Most teachers introduce a simpler version first to help students build the required skills for full practice. This preparatory practice is often mistaken for Bhastrika itself, which it is not.

Diagram showing Bhastrika breathing steps: rapid breaths with nostril icons and arrows. Text: "10 Rapid Breaths", "One Normal Breath". — © Prana Sutra

Here’s how to practice the preparatory version of Bhastrika Pranayama:

Posture: Sit in a meditation posture. Padmasana (Lotus Pose) and Siddhasana (Adept Pose) are ideal, but beginners can use Sukhasana. Close your eyes and place your hands on the lap in Chin Mudra. Bhastrika begins on the exhale, so you take a short inhale and move on to the next step.
Nasal blasts: To begin, breathe out forcefully through both nostrils, then breathe in immediately with equal force. To do this correctly, you need to firmly and forcefully contract the abdominal muscles to create a short, sharp exhalation. Then, rapidly contract the abdominal muscles to drive the forceful inhalation.
Sound: Each breath should create a snuffing sound through the nose—similar to the rhythmic pumping of a blacksmith’s bellows (we’ll discuss this in the next section).
Inhale: After 5 consecutive blasts, inhale slowly and deeply.
Hold (Optional): Lower your chin towards your chest (as in Jalandhara Bandha) and hold your breath for as long as you comfortably can.
Exhale: Exhale slowly and deeply through both nostrils. This completes one round.
Rest: Sit relaxed and breathe normally for a few minutes, allowing the lungs and diaphragm to rest. Experienced yogis can also do Ujjayi during the resting period.
Repeat: Practice 3 rounds in total, with a full rest period between each round. This means you do 5 blasts, then rest, then 5 blasts again, then rest, and so on.
Conclude: After your final round, lie down in Savasana for a few minutes.
How to Progress: Follow these steps until you grasp the mechanics of Bhastrika. Once you can do it effortlessly, slowly increase the number of blasts in each round. Once you can do 10 blasts per round, increase the number of rounds from 3 to 5.

Bhastrika Breath Speeds and How to Progress Through Them

This simplified version of Bhastrika Pranayama is practiced at three different breathing speeds:

Type	Breath Rate	Difficult	Notes
Slow Bhastrika	One breath every two seconds	Beginner	5-10 breaths/round
Moderate Bhastrika	One breath per second	Intermediate	5-10 breaths/round
Fast Bhastrika	Two breaths per second	Advanced	5-10 breaths/round

Start with Slow Bhastrika, practicing 5 breaths per round. Gradually work your way up to 10-15 breaths. Once you can do this well, progress to Moderate Bhastrika, and then Fast Bhastrika.

In every stage, focus on maintaining a steady rhythm and equal force during inhalation and exhalation. This determines the quality of your practice. Consistency matters more than intensity, and 5 blasts done well are better than 10 rushes or uneven ones. So, don’t move on to the next level until you can perform the current one smoothly and without strain for 3 to 5 rounds.

Progressive Stages for Building Your Bhastrika Practice

Stage	Breath Speed	Number of Blasts per Round	Rounds per session	Goal
Stage 1	Slow Pace (1 breath every 2 seconds)	5 blasts	3 rounds	Master basic belly pumping and the bellows sound
Stage 2	Slow	Gradually increase from 5 to 10 blasts	3 to 5 rounds	Build abdominal strength and rhythmic control
Stage 3	Moderate (1 breath per second)	5 blasts	3 rounds	Improve speed, maintaining breath control
Stage 4	Moderate	Gradually increase from 5 to 10 blasts	3 to 5 rounds	Increase control and endurance (stamina)
Stage 5	Fast (2 breaths per second)	5 blasts	3 rounds	Build speed while maintaining a steady rhythm
Stage 6	Fast	Gradually increase from 5 to 10 blasts	3 to 5 rounds	Refine speed, control, and stamina

Understanding the Bellows Sound and Why It Matters

If you are practicing Bhastrika correctly, each breath will create a sharp, audible sound as air is forcefully inhaled or exhaled through the nose. It’s similar to the sound you make when sniffing something strongly, trying to clear the nose without a tissue, or lightly snorting.

This sound occurs naturally when the breath is short, quick, and rhythmic, due to the friction caused by the rapid movement of air through the nostrils. A similar sound occurs when you practice Kapalbhati (Skull Shining Breath), although the mechanics differ.

Here’s why the sound matters: There is no consensus on how many breaths one should perform in one round of Bhastrika. Most yoga teachers insist you should practice for as long as you can produce a strong bellows sound, and stop when it becomes weak, distorted, or inconsistent.

From the Source: “As soon as the sound diminishes, stop and start afresh or reduce the number of blasts and cycles, or stop for the day.” – BKS Iyengar in Light on Pranayama

In this way, the snuffing sound acts like a natural feedback tool. It helps you gauge the quality of your practice and also understand your current capacity. While it may not matter much in the beginning, in advanced stages this will allow you to structure your rounds more intuitively.

Two Supporting Practices for Bhastrika

If you are serious about mastering Bhastrika Pranayama, this would be a perfect time to introduce two traditional self-care practices into your daily routine:

Jala Neti (Nasal Irrigation): Cleansing the nasal passages with warm, saline water using a neti pot. It clears excess mucus, allergens, and impurities from the sinuses, allowing for smoother breathing. Even mild nasal congestion can make Bhastrika ineffective, so keeping the nostrils clear will greatly enhance your practice.
Nasya (Nasal Oiling): Applying Nasya oils or ghee (clarified butter) into the nasal passages. Doing so lubricates nasal tissues, preventing dryness and irritation. This can be particularly helpful in dry climates or if you perform vigorous breathing exercises.

Both these practices are optional, but they can greatly elevate your pranayama practice.

Traditional Bhastrika Technique: Three-Phase Practice

Once you’ve mastered the preparatory practice, you can start learning the actual steps.

There are three parts to Bhastrika. They involve pumping the breath through the left nostril first, then the right, and finally through both nostrils. This is one full round of Bellows Breathing. Then, you rest for a bit and attempt another round – until you complete 3 to 10 rounds.

Three images show a person doing breathing exercises: left, right, both nostrils. Text guides the exercises with a calm setting. — © Prana Sutra

Here’s a breakdown of the traditionally taught version of Bhastrika Pranayama:

Phase One: Bhastrika Through the Left Nostril

Posture: Sit in Padmasana or Siddhasana. Form Vishnu Mudra with the right hand. You’ll be using this hand formation to open and close the left and right. The left hand can rest in your lap or form another complementary meditation gesture (optional).
Left nostril Bhastrika: Close the right nostril with your thumb. Breathe rapidly and forcefully through the left nostril 5 times. This is the same process (short, rapid blasts) that you learned in the preparatory version of Bhastrika described above. But instead of doing it through both nostrils, you will do it only through the left nostril.
Left Nostril Inhale: After 5 rapid respirations, keep the right nostril closed and take one slow, deep inhale through the left nostril.
Breath Retention: Close the left nostril with your ring finger. With both nostrils closed, hold your breath for as long as it feels comfortable.
Engage Bandhas (Optional): Beginners should skip this step, but once you’ve gotten good at Bhastrika, you should perform Jalandhara (Throat Lock) and Mula Bandha (Root Lock) during internal breath retention (antara keumbhaka).
Left Nostril Exhale: Release the ring finger (and the bandhas, if applicable) and exhale slowly through the left nostril. This completes the first stage of Bhastrika Pranayama.

Phase Two: Bhastrika Through the Right Nostril

After Phase One, move on to this phase immediately, without any break or resting period.

Right nostril Bhastrika: Close the left nostril with your ring finger. Take 5 rapid, forceful breaths through the right nostril using the same method described earlier.
Right Nostril Inhale: After 5 blasts, take a slow, deep inhale through the right nostril.
Breath Retention: Close the right nostril your thumb and hold your breath.
Engage Bandhas (Optional): The same as mentioned in Phase One.
Right Nostril Exhale: Release the thumb (and the bandhas, if applicable) and exhale slowly through the right nostril. This completes the second phase of Bhastrika.

Phase Three: Bhastrika Through Both Nostrils

After Phase two, move on to this phase immediately, without any break or resting period.

Nasal Bhastrika: Rest your right hand on your lap. Breathe in and out deeply and rapidly 5 times through both nostrils using the same method described earlier.
Nasal Inhale: After 5 rapid respirations, inhale deeply through both nostril.
Breath Retention: After inhaling, close the right nostril with your thumb and the left nostril with your ring finger. Hold your breath for as long as you comfortably can.
Engage Bandhas (Optional): The same as mentioned in Phase One.
Nasal Exhale: Release the thumb (and the bandhas, if applicable) and exhale slowly through the right nostril. This completes the third and final phase of Bhastrika.

Here is what one full round of Bhastrika Pranayama looks like:

Phase 1: 5 to 10 rapid breaths through the left nostril + one normal breath
Phase 2: 5 to 10 rapid breaths through the right nostril + one normal breath
Phase 3: 5 to 10 rapid breaths through both nostrils + one normal breath
Rest: This completes one round. Sit relaxed and rreathe normally for a few minutes.

Since Bhastrika is a dynamic, energy-intensive practice, it’s important to rest for a few minutes after each round, or until your breathing returns to normal. Additionally, we strongly suggest limiting your practice to a maximum of 3 rounds per day in the first few weeks when you're learning it.

How to progress and structure your Bhastrika practice

First increase the count (number of breaths per round) and then increase the rounds.

Rapid Breaths: Let’s say you start with 5 rapid breaths in Phase 1, 2, and 3 in the first week of practice. The next week, increase it to 10, then 15, then 20, and so on. Seasoned yogis can do 100+ rapid breaths in each phase, but this takes years of practice. You can stop at 50 breaths per phase, which is enough to experience the benefits of Bhastrika.
Rounds: After increasing the breaths per round to 50, work on increasing the number of rounds per session. So, if you started with three rounds, add one round each week until you can do 8 to 10 complete rounds with 50 breaths per phase.

As we’ve mentioned in our Kapalbhati Pranayama guide, focus on your form and technique rather than the numbers. Overdoing energizing pranayamas like Bhastrika can cause fatigue, so it’s essential to recognize your body’s limits and honor your natural capacity.

Effects and Benefits of Bhastrika Pranayama

From clearing the lungs and sharpening focus to cleansing pranic pathways and awakening the inner fire, Bhastrika’s benefits span the physical, mental, energetic, and spiritual layers of our being. The table below outlines its effects across different spheres of yogic science.

Type	Aspect Affected	Effects & Benefits
Physiological	Lungs, heart, digestion, metabolism, nervous system	Increases oxygenation, improves circulation & digestion, boosts metabolism and physical energy
Mental-emotional	Concentration, mood, emotional regulation	Sharpens focus, reduces lethargy, uplifts mood, and increases confidence, motivation and willpower
Energetic	Pranamaya Kosha (energy body), chakras, vayus	Clears nadis, improves pranic flow, stimulates Manipura Chakra, supports Apana and Samana Vayu, increases Agni
Autonomic Nervous System	Sympathetic activation (alert-and-active mode)	Heightens alertness and prepares the body for action
Spiritual	Tapas, Tejas, Kundalini Shakti	Burns karma, kindles inner fire (tapas) & mental fire (tejas), supports Kundalini awakening
Ayurvedic Framework	Dosha balance	Increases Vata and Pitta, reduces Kapha imbalance

Safety and Contraindications

There are many gentle pranayamas in yoga, but Bhastrika is not one of them. This is a vigorous breathing practice that demands prepration, strength, and control. It should not be attempted by individuals with poor lung capacity, a weak constitution, and inadequate core strength.

All major yoga sources–classic and modern alike–warn against practicing Bhastrika without proper preparation. Additionally, it is contraindicated in the following conditions:

Warm weather or excessive internal heat
Active infections of the ears and eyes
Glaucoma or other retinal conditions
Chronic lung and respiratory illnesses (e.g., asthma, COPD)
Epilepsy and other neurological conditions
Hernia, stomach ulcers, and chronic digestive issues
Vertigo or balance-related disorders
High blood pressure (hypertension) and heart disease
Menstruation and pregnancy
Severe anxiety and panic disorders

These are the widely recognized contraindications for Bhastrika Pranayama, but there may be additional considerations. If you have underlying medical issues, it’s best to consult a physician and/or certified yoga instructor to determine whether this practice is safe for you.

Frequently Asked Questions

What is the best time to practice Bhastrika Pranayama?

How often can you practice Bhastrika?

Can you practice Bhastrika during pregnancy or menstruation?

Which other yogic practices pair well with Bhastrika? (Reader-submitted)

Why do if I feel dizzy or lightheaded during Bhastrika?

Editor's Note: Got a question we missed? Feel free to drop us an email or leave a comment. We value your feedback and want this to be an ongoing conversation on breath and wellness.

Final Thoughts + What to Read Next

This concludes our study of warming/energizing pranayamas. Next up, we will share some editorials that discuss specific aspects of pranayama, such as different combinations, combining them with bandhas, and whether they are safe for seniors, pregnant women, and children.

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