THE BREATH OF FIRE
Inhale and exhale like the bellows of a blacksmith. This is Kapālabhāti, and it removes all ailments caused by kapha.
— Haṭha-Yoga-Pradīpikā (2:35)
The fire in the belly
Kapālabhāti (kapalabhati) and Bhastrikā (bhastrika) are the fiery breathing techniques of yoga. Both work with fast, powerful breaths, both awaken the inner heat – and yet they are not the same. In this article you will find both techniques with instructions, as well as Ajagarī, the practice that leads the awakened fire back into the centre, and an answer to the frequent question of what the “Breath of Fire” is.
Because these techniques are powerful, read the foundations on our page Prāṇāyāma – the breath of life first – especially the section on the right intensity.
What is Kapālabhāti (kapalabhati)?
Kapālabhāti (the bellows of the skull) is a ṣaṭkarma – one of the six cleansing techniques – as well as a prāṇāyāma. It moves prāṇa from the lower part of the body up into the head by mixing it with the fire in the navel. Kapālabhāti is performed from the kanda, the navel point. Kanda is often confused with the maṇipūra-cakra. Some yogic schools say that all nāḍis originate there and spread through the body like a web of light. Kanda has the shape of a golden egg; it is located below the navel and is the centre of the entire vital power of the body.
Imagine the radiant sun rising on the horizon and illuminating the sky of a new day. When you sit down for prāṇāyāma, open your face and feel the morning sun shining on your forehead and flooding your whole being with light. Relax your face in these rays and let yourself be permeated by their embrace.
How do you practise kapalabhati?
Gently engage mūlabandha and exhale with a light, gentle jolt while drawing the navel inward. The inhalation then happens all by itself, without conscious effort – the breath falls back on its own. Pulse your navel inward and then let it drop outward, relaxed. Feel this pulse massaging your lower belly. The rest of your body remains completely relaxed, while your face stays open and soft. The pace can be quickened until a pleasant rhythm is reached.
Imagine the golden egg rising as you exhale and sinking gently back down as the breath relaxes. Visualise a stream of golden light rising to the sky.
Practise kapālabhāti gently but fast. Make sure, however, that your entire body remains completely relaxed throughout. Practise without any effort.
What is Bhastrikā, the bellows breath?
Bhastrikā (the “breath of the bellows”) is an extremely powerful prāṇāyāma and is often regarded as a yogic secret. It awakens the inner heat that is the key to awakening Kuṇḍalinī-Śakti. Bhastrikā purifies the mind much like kapālabhāti, but also strengthens the whole system with every breath.
Inhale and exhale again, as described, again and again, just as a blacksmith moves his bellows. In this way the prāṇa in the body is kept in constant motion. When you become tired, exhale through the right nostril. This is Bhastrikā Kumbhaka.
In this way Kuṇḍalinī rises quickly, the nāḍis are purified, and it is pleasant and the most useful of all kumbhakas. Thus phlegm at the entrance of the suṣumnā is removed. Bhastrikā kumbhaka should be practised especially, as it forces the breath to pierce the three knots in the suṣumnā.
— Haṭha-yoga-pradīpikā (2:61, 63–64)
Bhastrikā is powerful, and since it can transform the inner fire into space, it leads to mastery over the inner energies. Bhastrikā is fire, fire is light, fire is suṣumnā, fire is consciousness. It runs the house, warms the kitchen, illuminates the altar and lights up the deity in the centre. But as with every power, one must be careful here too, for fire can burn the temple to ashes or drive the practitioner into madness. Fire is a mighty energy that should only be used with awareness and caution.
How do you practise Bhastrikā?
Bhastrikā is an advanced prāṇāyāma. There are four basic variations of bhastrikā that I can describe in more detail here. It should be emphasised, however, that a deep understanding of bhastrikā is only possible under the guidance of an experienced teacher. A teacher can embody the energy of a practice and thus reveal secrets that are difficult to discover alone.
Bhastrikā is the bellows that fans the inner fire. This bellows is equally intense in inhalation and exhalation. Bhastrikā is often confused with kapālabhāti. The decisive difference, however, lies in the equal strength of inhalation and exhalation.
Here are three variations of bhastrikā that can be practised one after another, one side after the other:
- Iḍā bhastrikā – Sit upright, raise your head slightly and feel the power of your solar plexus. Imagine the rising sun and bow to it in gratitude. Close your right nostril with the thumb of your right hand. Take 30 deep and fast breaths through the left nostril. At the end, inhale deeply, hold for a moment and exhale slowly. Linger briefly in the silence and relax.
- Piṅgalā bhastrikā – Repeat the same process, this time closing the left nostril with the ring finger and performing bhastrikā through the right nostril. At the end, exhale slowly and return to the centre.
- Madhya bhastrikā – Finally, perform madhya bhastrikā (the central bellows breath) through both nostrils at once. Sit upright and breathe in and out evenly.
After these variations, perform sūryabheda kumbhaka to centre the prāṇa and stabilise the energy.
Sūryabheda kumbhaka – Exhale slowly through the left nostril, then inhale slowly again through the same nostril. Exhale through the right nostril and then inhale again through the right nostril, while holding the inhalation in antara kumbhaka. Repeat this cycle two to four times. The number of retentions can gradually be increased from 5 to 10 up to 20.
Performing sūryabheda kumbhaka after bhastrikā is necessary to control the energies awakened by this powerful prāṇāyāma. Ajagarī has the same effect.
How intensely should you practise Bhastrikā?
When you practise bhastrikā, stay calm and centred and keep an empty, open mind. Unless otherwise instructed, breathe through the nose. Make sure your lungs are completely emptied and filled. After a few deep breaths, gradually increase the pace while maintaining the depth of your breath.
The intensity of bhastrikā is determined by the point at which maximum depth of breath and maximum speed meet. If you notice that you are breathing too fast to breathe deeply, slow down. Should you become dizzy, don’t worry – this is a normal reaction to bhastrikā. Bhastrikā explores the limit of the circulatory system and in this way expands it.
Begin with 5–30 full rounds.
Bhastrikā dilates and constricts the blood vessels and so increases blood circulation. It also has an anti-inflammatory effect, stimulates the immune system, relieves anxiety and calms the mind. Since bhastrikā is an intensive practice that places heavy demands on the circulatory system, people with weak circulation should proceed with care.
Older people who have no experience with intensive prāṇāyāma techniques or kumbhaka should avoid practising bhastrikā, as it could damage the blood vessels. Bhastrikā can simply be too intense for an older body without corresponding prior experience.
For everyone else: enjoy the fire!
It is important to perform ajagarī at the end of the bhastrikā practice. Ajagarī after bhastrikā is necessary to lead the energies awakened by this prāṇāyāma back into the centre. Without proper centring of the energy, bhastrikā can be harmful.
What is the “Breath of Fire” – and how does it differ from Kapālabhāti and Bhastrikā?
Anyone familiar with Kundalini Yoga in the tradition of Yogi Bhajan knows the “Breath of Fire”. It refers to a fast, rhythmic and even breath through the nose, in which inhalation and exhalation are emphasised roughly equally and the navel pumps gently with each breath. It is often practised for several minutes without a pause.
Compared with the classical techniques as described in the Haṭha-yoga-pradīpikā and in our books, a simple picture emerges:
| Kapālabhāti | Bhastrikā | “Breath of Fire” | |
|---|---|---|---|
| Emphasis | Active exhalation, passive inhalation | Inhalation and exhalation equally strong | Inhalation and exhalation even, rather light |
| Depth | Shallow, from the navel point | Deep, full lungs | Shallow to medium |
| Closing | Stillness, kumbhaka | Sūryabheda kumbhaka or Ajagarī | Deep breath, retention |
| Origin | Haṭha Yoga (ṣaṭkarma) | Haṭha Yoga (kumbhaka) | Modern Kundalini Yoga |
The “Breath of Fire” thus stands between the two classical techniques: in the evenness of inhalation and exhalation it resembles bhastrikā, in the light, fast pumping movement at the navel it is closer to kapālabhāti. Whoever learns the classical forms also understands it better – and knows how important it is to centre the awakened fire afterwards. How we combine Hatha and Kundalini Yoga is described on our page Hatha and Kundalini Yoga.
What is Ajagarī (Śārdūla Kriyā)?
This practice has many names. Some call it Śārdūla kriyā – the practice of the panther, because it makes one strong and clear like this mystical cat. Dhīrendra Brahmacārī called it ajagarī, which refers to its nature as a great and mighty snake – a boa.
Ajagarī or Śārdūla kriyā is a way of connecting with one’s own energy. It centres the prāṇa with great power and carries an inner stillness within it, similar to the calm of a panther.
Ajagarī can be performed in almost any position, which makes it especially useful for bringing the energy back into stillness during a yoga class. It is often performed in combination with bhastrikā, but can also be combined with other activating breathing techniques such as kapālabhāti. If you teach a calmer yoga class, ajagarī can also be integrated well with deep breathing or kāki mudrā. Ajagarī centres, and it can be used whenever this is necessary or desired.
An exception here are inversions; in them, ajagarī can create too much pressure in the head.
When you use bhastrikā, it is important to lead the energy back to the centre with either sūryabheda kumbhaka or ajagarī. Unbound yogic energy can lead to nervousness, anger and discomfort and harm the practitioner. Ajagarī protects against these dangers.
How do you practise Ajagarī?
After a prāṇāyāma or deep breathing, inhale deeply and slowly expand your belly to fill yourself completely with air. Hold the breath until you feel the energy settling into stillness. Hold for about 5–20 seconds. This is udarabandha, the first component of ajagarī.
Then exhale deeply, activate your abdominal muscles, feel the tension and draw your belly inward. Take your time to draw the belly in completely and move the diaphragm towards the spine. Perform a gentle “false” inhalation and move the diaphragm even deeper to explore the inner space of the belly. This is uḍḍīyānabandha. Hold for another 5–20 seconds, then inhale deeply, straighten your body and relax. Experience the stillness in the centre.
The combination of udarabandha and uḍḍīyānabandha leads to a deep inner stillness – that is ajagarī.
If headaches occur during practice, especially during uḍḍīyānabandha, it is important to relax the muscles and hold the breath gently and without pressure in the stillness. It is also important that when ajagarī is performed standing, the eyes always remain open and calmly fixed on a point on the floor in front of you.
Seated firmly in Vajrāsana, hold the feet firmly near the ankles and press them against the kanda. In the posture of Vajrāsana the yogi should cause Kuṇḍalinī to rise. Then he should perform Bhastrikā kumbhaka. Thus Kuṇḍalinī is quickly awakened.
Then he should contract the ‘sun’ [through Uḍḍīyānabandha] and so cause Kuṇḍalinī to rise. Even if he is in the jaws of death, the yogi has nothing to fear. When Kuṇḍalinī is moved fearlessly for about an hour and a half, she is slowly drawn up through the Suṣumnā. In this way she naturally leaves the opening of the Suṣumnā and is carried upward by the current of prāṇa. Thus one should move Kuṇḍalinī daily.
— Haṭha-yoga-pradīpikā (3:121–122)
What should you watch out for with the breath of fire?
- Practise Kapālabhāti and Bhastrikā on an empty stomach and preferably in the morning – not in the two hours before going to bed.
- Learn Bhastrikā and longer kumbhaka with an experienced teacher.
- Close every fiery practice with Sūryabheda kumbhaka or Ajagarī, so that the energy returns to the centre.
- If you have high blood pressure, cardiovascular disease, epilepsy or acute abdominal complaints, or are pregnant, avoid the breath of fire or talk to your doctor first.
- If you become unpleasantly dizzy or feel pressure in the head, slow down or return to the natural breath.
The series: Prāṇāyāma – the breath of life
This article is part of our series Prāṇāyāma – the breath of life. There you will find the foundations – what prāṇāyāma means, how to sit, when and how long to practise – and an overview of all breathing techniques:
- Nāḍīs and Prāṇas – the channels of life
- Kumbhaka and alternate nostril breathing (Nāḍī Śodhana)
- Ujjāyī, Bhrāmarī and Śītalī
- Kapālabhāti and Bhastrikā – the breath of fire (this article)
- Mūla Bandha and the three bandhas
If you would like not only to practise prāṇāyāma but also to teach it: in our 200-hour yoga teacher training, the breath is one of the supporting pillars alongside āsana, mantra and meditation.
Prāṇāyāma practices to download
In our download section you will find our prāṇāyāma handout and many more practices – Kundalini Yoga kriyās, Pavanmuktāsana series and mantras.
All practices are illustrated by hand and lovingly designed. They will enrich and deepen your yoga practice. Come by and practise with us! With love!
Any questions? Just write to us!
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