Bellows Breath
Bhastrika
Written and reviewed by The Kriya Yogi · Updated 20 September 2026
Source · HYP 2.59 — Hatha Yoga Pradipika, Chapter Two — Shatkarma and Pranayama
Forceful, rhythmic inhalation and exhalation like a blacksmith's bellows, followed by retention.
The yogic view
The Pradipika compares this breath to the bellows of a smith, drawing and expelling air rapidly until heat rises, then resting in retention. It is described as the strongest of the breath practices and the one that most directly rouses energy at the base of the spine. The text pairs it explicitly with caution and gradual increase.
What research shows
Rapid forced breathing raises sympathetic activity, heart rate and blood pressure in the short term, and lowers carbon dioxide — which is why lightheadedness and tingling are common. Short, supervised rounds are reasonably safe for healthy adults; long unsupervised bouts are where problems appear.
How to practise
- Sit upright with the hands on the knees.
- Inhale and exhale forcefully through the nose, using the diaphragm, at about one breath per second.
- Do ten to twenty such breaths, keeping both phases equally strong.
- End with a full inhale, hold comfortably, then exhale slowly.
- Rest with normal breathing for a minute. Build to three rounds.
For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.
Contraindications
Not for pregnancy, high blood pressure, heart disease, epilepsy, glaucoma, retinal problems, hernia, recent abdominal surgery, vertigo or panic disorder. Stop immediately if dizzy. Never practise after eating.
Related practices
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.