Bhastrika #

Energizing Breath and Retention

Overview #

Bhastrika (“bellows breath”) and Kumbhaka (breath retention) are classical yogic techniques that, when paired, create a powerful rhythm of activation and stillness. This cycle of rapid breathing followed by breath holds can produce energetic effects and sharpened focus.

On its own, Bhastrika will probably not be mind-blowing, but it is a useful technique to have in your toolbox.

Used in tantric and kundalini traditions, this practice is aimed at stirring dormant energy (prāṇa or kundalini) and bringing it upward through the subtle body. With consistent practice, many report experiencing bodily vibration, trance, visionary states, and deep inner stillness.

This practice is especially useful for clearing sluggishness, improving mental clarity, and preparing the mind for meditation or visualization.

Bhastrika is sometimes practiced at retreats as a pick-me-up during the day. This is often necessary when suffering caffeine withdrawal!

Theory #

Bhastrika involves rapid, forceful inhales and exhales through the nose — like pumping a bellows. It stimulates the sympathetic nervous system and generates internal heat. Kumbhaka, the breath retention that follows, allows that energy to stabilize and circulate through the body.

These cycles challenge the autonomic system, heighten awareness, and temporarily shift blood oxygen and CO₂ levels — producing a brief altered state that practitioners can ride into stillness, insight, or visionary imagery.

Traditionally, this method is seen as a way to clear blockages (granthis) in the energetic body and increase sensitivity to subtle flows.

Step-by-Step Guide #

1. Materials Needed: #

• A quiet room with fresh air
• A cushion or mat for seated posture
• A meditation bench if kneeling
• Optional: a timer or mala to count rounds

2. One Round of Practice: #

1. Sit upright with spine tall, body relaxed
2. Perform 20–40 forceful breaths in and out through the nose (Bhastrika)
   • Focus on equal inhale and exhale, fast and steady
3. On final inhale, hold the breath (Kumbhaka)
   • Apply light bandhas (root and throat locks) if familiar
   • Focus inwardly at the heart or between the eyebrows
4. Hold for as long as is comfortable, then exhale slowly
5. Rest for several normal breaths before the next round
6. Complete 3–5 rounds, gradually increasing intensity over time

💡 The experience can be intensified by reaching the arms straight up, hands-open, on the in-breath and pulling sharply down, clenching the fists on the out-breath. Performing this motion rapidly can make it feel more like pumping a bellows.

Expected Outcomes #

Risks & Considerations #

• Overexertion: Start with gentle intensity — overdoing it can cause dizziness or strain
• Contraindications: Avoid if you have high blood pressure, heart conditions, or recent surgery
• Don’t practice on a full stomach
• Light-headedness is common, but extreme discomfort is not — stop if unwell

Further Exploration #

• Try after asana or stretching to open energy channels
• Combine with visualization or mantra during retention for inner effects
• Study tantric pranayama systems that integrate mudra, bandha, and breath
• Use as prep for Fire Kasina, Tummo, or meditation

Call for Reports #

Have you explored breath + retention combos like this? What did you feel?