Bhastrika - Bellows Breath – my non-negotiable breath practice.
For a long while now I have felt like I’ve been taking part in an experiment… an experiment run by me, on me! That’s what yoga feels like these days. That I’m applying some of the tools and practices of yoga to me as a being, and figuring out what’s happening and what’s working. It’s not a linear journey, it’s very higgledy pigledy. I’m not sure if this is what was intended by the ancient yogis when spreading the word of yoga. But I’ve certainly found so many aspects of the practice that have worked for me and a fair few that haven’t!
Probably one of the most valuable techniques to me currently, is a pranayama called Bhastrika (bellows breath) This is a rapid inhalation and exhalation for 30 rounds, then exhaling a final time and not breathing in for around a minute to a minute and a half. Then a breath hold, with air in the lungs for around 15 seconds. I do this three times through.
This has been a godsend in helping me with an issue I’ve had mainly since we came out of the lockdowns, and I feel it must be some sort of nervous system dysregulation. These episodes manifest in feeling faint – although not actually fainting, and at it’s worse, it happens umpteen times per day. Each episode is only seconds in duration, but rather unnerving. It’s often worse after I’ve been running or weight training and when I’m very busy with work and family life. I also feel ‘air-hungry’ and quite tight around the chest.
Anyway, when this began happening a few years ago, I had all the relevant checks with the GP and had a thorough check of my heart. Everything was normal and fine (apart from some ectopic beats which did not need medication) and I was strongly advised to carry on with my exercise. I decided to experiment with some different types of breath work, just to see if that made any difference. Obviously, I was already doing regular breathwork practices, mainly with exhales being double the length of inhales and alternate nostril breathing, and whilst helpful; - they didn’t stop my woozy feelings.
I’d
covered Bhastrika in my yoga training and had used it occasionally, but was
re-introduced to it in a roundabout sort of way through watching some Wim Hof
videos – (he’s the record breaking Ice-Man pictured right) the type of breath work he does is
sometimes called Tumo breathing, but the technique he used was remarkably similar
to Bhastrika which is from the yoga tradition. From the first time of practicing – I noticed a reduction in the
incidences of feeling faint. I was pretty intolerant of carbon dioxide in my
system at first. I knew this as I was struggling to hold after the
exhalation. But gradually I got better and could do the minute and a half and
even on occasion – a bit longer. When I was practicing this daily – I got to
the point where I had no episodes of feeling faint. Around the same time I saw a podcast where a
neuroscientist was saying that just one session of breathwork can change the
nervous system and can shift us out of an unhelpful pattern – which seemed to
me like a big claim; but I had definitely felt the benefits after just one session.
It is worth pointing out that carbon dioxide is an important gas in our blood
as it helps the uptake of oxygen around the body (it’s not just a waste product
to get rid of)
Of
course, once I realised that the episodes weren’t happening anymore, I thought
I didn’t need to carry on with the practice – hmm rookie error! After a while,
when I’d been doing a lot of physical exercise and had been flat out with work and family
life, the episodes returned. In a way this was fortunate, because there was a
small part of me that was a bit sceptical as to whether it was really the
breathing that had helped. Of course, I know only too well how powerful breathwork
can be – but I was questioning whether it was the bhastrika that had shifted
things. So now was my chance to test it again – would the daily breath practice
stop the episodes again? You know what? They did! After a few days of practice,
the tightness in my chest had gone and I wasn’t feeling faint anymore.
I use
the guided video on You Tube – where Wim takes you through the exercise – it takes
11 minutes in total. I still use the beginner one.
From what I can understand of the biology of what is happening – is that whilst doing the practice itself – we are going into our sympathetic side of the nervous system (the stress response) – then afterwards, our parasympathetic nervous system is activated. What I believe was happening with me – was through work and exercise and general day to day business, I was dysregulated and was in the stress response for much of the time. The breathwork seems to interrupt that and resets my system.
You may think that, as a yoga teacher that I would not experience an issue such as this, that I should have been on top of this and not let myself get into a state of stress. However, – you can know all the techniques and tools in the world and be pretty knowledgeable about everything yoga, but if your body and system is stressed – there will be consequences and it will let you know through some sort of symptom!
If you
fancy checking out Wim’s video – I’ll post a link below to the one I use. I do like
Wim’s voice and his guidance, and I was amazed when I read all the comments below
the video as to how many people feel this technique has helped them. It seems
there are many issues that this technique can help with. (If you are in any doubts, work with a trained breathwork practitioner.)
I am under no illusion that my challenges might return and there could be a possibility that this technique ceases to be effective – I’m realistic in that sense. But for now – I’m sticking with it as one of my non-negotiables!
