Bellows Breath
Rapid, forceful breathing to energise the body and clear the mind.
20 breaths → 15s hold × 3 rounds
⚠️ Avoid if pregnant, have high blood pressure, or heart conditions.
Why it works
The Science of Bellows Breath
Bellows breath (Bhastrika) is a yogic energising technique that rapidly increases oxygen intake and stimulates the sympathetic nervous system in a controlled way.
The rapid diaphragmatic pumping increases alertness by activating the reticular activating system in the brainstem. It also generates body heat and can improve focus by increasing norepinephrine levels.
Unlike chronic stress activation, this brief, voluntary sympathetic stimulation followed by rest actually improves autonomic flexibility — your ability to switch between alert and calm states.
Research: Nivethitha et al. (2016), International Journal of Yoga; Telles et al. (2011), Indian Journal of Physiology