Energy · Fast breathing

Bhastrika, Bellows Breath
how to do it, step by step

Bhastrika, or bellows breath, moves air rapidly and evenly in and out through the nose, with both the inhale and the exhale active. It is one of the most intense yoga breathing practices and is best learned with a teacher.

How to do it

  1. Sit or lie down comfortably and let your shoulders drop.
  2. Bellows breathing: 20 s.
  3. Rest and integrate: 15 s.
  4. Repeat the cycle 3 times (the timer counts for you).
  5. When you finish, return to natural breathing for a few seconds and notice how you feel.

The rhythm

PhaseSeconds
Bellows breathing20
Rest and integrate15
LevelAdvanced
Duration1 min 45 s

Ready when you are

Duration 1 min 45 s · 3 × Bellows breathing 20 s / Rest and integrate 15 s

  1. Bellows breathing · 20 s
  2. Rest and integrate · 15 s

When to practise it

Only seated and well rested, after you are comfortable with kapalabhati.

Precautions

  • Pregnancy
  • High blood pressure
  • Epilepsy

Practise seated or lying down, never while driving or in water. If you feel dizzy, strong tingling or discomfort, return to normal breathing.

Practise in a group. In EMME breathwork sessions in Gavà Mar, breath is combined with movement and live music. Breathwork Barcelona · Journeys

Other techniques

Cardiac Coherence · Physiological Sigh · Extended Exhale · Box Breathing · 4-7-8 Breathing · Alternate Nostril Breathing · Resonant Breathing · Bhramari, Bee Breath · Kapalabhati · Energising Breath 2:1 · Diaphragmatic Breathing

Reviewed by the EMME team, Melissa Sapmaz and Emmanuel Desormeaux. Updated 23/10/2026.

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