BHASTRIKA

Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

       Bhastrika is a type of pranayam which has very favorable effect on respiratory organs and digestive system. The Sanskrit word “bhastrika” means “bellows” mostly used by blacksmiths to melt metal. Like the bellows stimulate the fire similarly Bhastrika Pranayam increases the flow of air into the body to produce heat at both the physical and mental levels. 

Benefits of Bhastrika Pranayam:

·         It increases the functions of respiratory and digestive system.

·         It helps in clearing the airway of mucus, dust etc.

·         Oxygenates the blood increasing the vitality of all the organs and tissues

·         Strengthens and tones the abdominal muscles.

·         Calms down the mind quickly and makes the body active.

·         Enhances positive mood 

Steps to do Bhastrika Pranayam

·         Sit in vajrasana or sukhasana (cross-legged position).

·         Make a fist and fold your arms, placing them near your shoulders. Inhale deeply, raise your hands straight up and open your fists.

·         Exhale slightly forcefully, bring your arms down next to your shoulders and close your fists.

·         Continue this practice for 20 breaths. Relax keeping your palms on your thighs. Take a few normal breaths. Continue the process for two more rounds

What should be taken care of while doing Bhastrika?

·         Make sure that you practice it on an empty stomach.

·         Pregnant women should not attempt doing this pranayam

·         Do it at your own pace. If you feel dizzy, stop and take breaks.

·         If you suffer from high blood pressure or panic,stress disorders,  do it under only under the guidance of a yoga trainer.

 Bhastrika to detox your mind

While you breathe in (inhale) assume that you are taking in positive energy and vibrations and that you are being energized by them. During breathe out (exhale), imagine that you are taking out all the toxins from our body and mind. Medical researchers agree with the fact that this pranayam improves positive mood reducing anxiety.

What do research studies state about Bhastrika pranayam and emotional and brain function changes? 

A number of studies support significant positive effects of different yoga practices on anxiety and depression. Only a few have explored the impact of the practice of pranayam on neurophysiological, psychological and psychiatric variables, although evidence suggests improved self-regulation, positive mood, reduced stress, and anxiety.

Evidences suggest that yoga programs that include pranayam result in reducing anxiety in humans.

Several brain regions involved in emotion regulation,  such as the amygdala, insula, and anterior cingulate cortex (ACC) play an important role in anxiety disorders , and evidence suggests that anxiety-prone individuals have increased activity in the bilateral amygdala and insula when compared to healthy controls.one explorative research study [link in references -3] shows that  anxiety levels were significantly reduced by bhastrika pranayam and increase positive affect [mood], and that these changes are associated with the activity and connectivity of a brain network involved in emotion processing, particularly the amygdala, anterior cingulate, anterior insula, and the prefrontal cortex.  It recommends that further studies are to be conducted in future in this regard.

Other research studies show that stress reduction observed after a yoga breathing training was associated with the predominance of parasympathetic activity found after the practice.

Reviewed by siahmsr medical team

References

·         https://theyogainstitute.org/what-is-bhastrika-pranayama-and-its-benefits/

·         https://www.artofliving.org/in-en/yoga/breathing-technique/bhastrika-pranayam

·         https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7253694/