Bellows breath – all you need to know

Discover bellows breath – a practice with a host of benefits, from boosting vitality to clearing brain fog.

Yogis know the bellows breath as the breath of dire, as it is said to ignite your inner spark and create heat in the body. Bhastrika pranayama (Bhastrika means bellows in Sanskrit) is also jokingly referred to as the yoga coffee fix for its energy hit.

In bellows, the breath is coming in and out strongly through the nose, while the abdomen is moving forward (on the inhale) and back (on the exhale) – fanning the flames of our internal fire. It involves actively drawing in the breath and then pushing it out.

It’s a great practice to do when it is cool, upon waking (on an empty stomach), to help kick-start your mojo, feel energised, invigorated, and even as a pranayama for stress relief.

How does Bellows Breath differ from Kapalabhati?

Bellows breath dates back to ancient times and is one of the classical pranayama (prana meaning breath or life force and yama meaning control) techniques – using the breath to control prana or life force within the body.

It is often confused with Kapalabhati, which means shining skull breath (Kapal means cranium/skull and Bhati means to illuminate), but the key difference between these two pranayamas is that with Bellows Breath, both the inhale and exhale are forceful, but with Kapalabhati, the inhale is passive and only the exhale is forceful.

Step-by-step guide to Bellows Breath

Bellows Breath pranayama is an advanced practice, so you might like to start with a modified version.

Modified Bellows Breath

1. Sit comfortably and take one long, full inhale through the nose
2. Exhale in short, rapid bursts through the nose until it feels as if there is no air left. You may wish to place your right hand on your lower belly, so you can feel your belly draw away from your hand on each exhale.
3. You are likely to take around 20 – 30 short bursts of exhaled breath as you empty your lungs.
4. Take a breath in and out to clear.

You might want to start with five rounds. As you become more comfortable with the practice, you can increase the intensity of the movement of the belly.

Full Bellows Breath Pranayama – step-by-step

1. To do the complete Bellows Breath, sit in a comfortable position – either cross-legged or kneeling, sitting on the edge of a blanket, to encourage a tall spine
2. Make sure your nostrils are clear and do three deep yogic breaths to begin. Check out our blog on pranayama practice – for how to do this
3. You may like to place your right hand over your navel (solar plexus area) so you can feel the abdomen move in and out in time with the breath
4. Breathe in forcibly through the nose and feel the belly extend out towards the hand
5. Then breathe out, forcibly through the nose, as the belly draws back towards the spine
6. Aim for a rhythm of one breath every two seconds.
7. Do ten breaths and then rest, taking three natural breaths, and repeat for two more rounds.

If you start to feel dizzy or as if you are hyperventilating, then slow the practice down and ensure you are expelling all the air from the lungs on your exhale.

Bellows Breath variations

As you get more experienced with this energising breath, you might like to do the following variations:

1. increasing tempo
   Start to increase the speed of the breath from one breath every two seconds to two breaths every one second. Do about ten breaths and then rest, taking a deep breath in and out. If you feel dizzy or light-headed, then stop immediately.
2. Using the arms
   Bend your arms, keeping your elbows close to your body and your fists loose beside your shoulders. Keeping your shoulders relaxed and with a loose fist, pump your arms up above your head on the inhale and draw them down on the exhale. Continue for around 10 – 20 breaths. Rest before repeating for two to three rounds.

Three ways to incorporate Bellows Breath into your day

1. Morning energiser – before you hit the breakfast bar, have a stretch and then take a comfortable seat with your spine tall and do a few rounds of Bellows – with an option to use your arms and greet your day with vitality and vigour!
2. Pre-workout primer – before you go to the gym or for a run, do a round of the Modified Bellows Breath – to kick start your system and shake off any fatigue. Remember to take a moment to let your breath return to its natural rhythm before you launch into your workout
3. Desk stress-buster – stop the slump by doing a few rounds of Bellows Breath. Practise at least three hours after food – in fact, you might want to do this instead of reaching for that sugary snack or double espresso. Take a breath in and out, and then do ten fast breaths in and out, take a breath to reset, and repeat.

Science-based benefits

Numerous studies have found Bellows Breath to have physical and mental benefits when practised regularly.
It is known to improve respiratory function, aid digestion, and improve focus. It can also help to relieve stress and enhance oxygen absorption.

A study from 2019 published in the International Journal of Yoga found the Bellows Breath can strengthen respiratory muscles and increase the elastic properties of the lungs and chest. (1)

One study published in the Journal of Cardiovascular Disease from 2011 (2) found that it has a beneficial effect on the cardiovascular system. Another study from 2020, published in Front Psychiatry, links the practice to reducing anxiety and having a positive effect on the brain (3)

How can it support fertility, energy, or athletic performance?

As a stress reliever, it has a positive indirect effect on fertility; it can also boost energy levels and enhance athletic performance.

A study published in the International Journal of Yoga (4) compared the lung function of a group of 30 men between the ages of 18 and 30. Half the men practised Bellows Breath for 15 minutes a day (six days a week for a month), while the other half went for a run.

After a month, both groups were given a variety of lung tests, from forced vital capacity (FVC) to maximum voluntary ventilation function. And the results showed the yoga group had a greater improvement in all the tests.
Who should avoid or modify the practice?

Bellows Breath is an advanced breathing practice, so make sure you seek guidance from a yoga teacher. It is not advised if you have medical conditions such as high blood pressure, glaucoma, heart disease, hernia, have had recent abdominal surgery, or have COPD (Chronic Obstructive Pulmonary Disease), are pregnant or post-natal, have mental health conditions, or suffer panic attacks. Respiratory conditions such as asthma may also be aggravated by the practice.

At Thrive Journey, we offer live online classes where you can receive expert guidance in pranayama techniques such as Bellows Breath.

Is Bellows Breath safe in pregnancy or with high blood pressure?

The simple answer is no. There are many other pranayama practices which are recommended in pregnancy and for contraindications such as high blood pressure or the conditions listed above. Breathing practices such as Yogic Breathing, Bhramari, and Ujjayi are all generally safe in pregnancy and help to relieve anxiety and promote deep relaxation. Check out our blog: Seven Types of Pranayama for more information – link to come.

References

(1) Budhi RB, Payghan S, Deepeshwar S. Changes in Lung Function Measures Following Bhastrika Pranayama (Bellows Breath) and Running in Healthy Individuals. Int J Yoga. 2019 Sep-Dec;12(3):233-239. doi: 10.4103/ijoy.IJOY_43_18. PMID: 31543632; PMCID: PMC6746052.https://pmc.ncbi.nlm.nih.gov/articles/PMC6746052/#:~:text=The%20results%20of%20the%20study,thereby%20improving%20its%20ventilatory%20functions.

(2) Cardiovascular & autonomic effects: beneficial effect on cardiac autonomic reactivity, Veerabhadrappa SG, Baljoshi VS, Khanapure S, Herur A, Patil S, Ankad RB, Chinagudi S. Effect of yogic bellows on cardiovascular autonomic reactivity. J Cardiovasc Dis Res. 2011 Oct;2(4):223-7. doi: 10.4103/0975-3583.89806. PMID: 22135480; PMCID: PMC3224442. https://pmc.ncbi.nlm.nih.gov/articles/PMC3224442/

(3) Novaes MM, Palhano-Fontes F, Onias H, Andrade KC, Lobão-Soares B, Arruda-Sanchez T, Kozasa EH, Santaella DF, de Araujo DB. Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Front Psychiatry. 2020 May 21;11:467. doi: 10.3389/fpsyt.2020.00467. PMID: 32528330; PMCID: PMC7253694. https://pmc.ncbi.nlm.nih.gov/articles/PMC7253694/

(4) Budhi RB, Payghan S, Deepeshwar S. Changes in Lung Function Measures Following Bhastrika Pranayama (Bellows Breath) and Running in Healthy Individuals. Int J Yoga. 2019 Sep-Dec;12(3):233-239. doi: 10.4103/ijoy.IJOY_43_18. PMID: 31543632; PMCID: PMC6746052.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6746052/