Day 3: Bhastrika & Breath Retention

Welcome to Day 3! Today we turn up the internal heat by combining Bhastrika (Bellows Breath) with deep breath retention. This potent intermediate technique pumps fresh oxygen to the brain, sweeps away deep-seated brain fog, and uses the power of the hold to channel and anchor your newly awakened energy. Clear the mental clutter and feel powerfully centered.

Transcript

Welcome to day three of our intermediate pranayama series. Today we will practice Bhastrika, A powerful technique to invigorate your energy levels and clear your mind. We will combine this with short breath retention or kumbhak to deepen its effects. And end with soothing power of Ujjayi breathing. Let's begin by sitting in a comfortable position. With a straight spine. Rest your hands on your knees in Gyan or Chin Mudra. Close your eyes gently. Take 3 deep breaths. Inhaling through your nose. Exhale slowly through your nose. Let your mind settle into the present moment. Inhale through your nose. Exhale slowly through your nose. Inhale deeply. And exhale completely. Before we begin Bhastrika. Let's warm up with full yogic breathing. Place one hand on your belly. And the other hand on your chest. Inhale deeply, Expanding your abdomen, Chest. Exhale completely, Releasing the breath in reverse order from your chest and then abdomen. Let's do this for three more breaths. Inhale, Abdomen expands. Chest expands. Exhale completely from your chest and abdomen. Inhale deep. And exhale completely. Inhale deep. And exhale completely. Now shift your awareness to your abdomen. Inhale deeply, Feeling your belly rise. And exhale fully. Letting it fall. Do this for another three breaths. To prepare for Bastrika. Inhale, Abdomen expands. And exhale completely abdomen contracts. Inhale deep. And exhale, Complete. That's good. Now we will begin Bhastrika. In this practice, You will inhale and exhale forcefully through your nose using your diaphragm. The focus is strong, Rhythmic breaths. Each round will include active breath followed by retention. Next round we will do 20 strokes. Let's do first round. Sit tall. Begin to inhale. Exhale and begin. Exhale. Inhale. And exhale Now inhale deeply. And retain your breath for five seconds. That could exhale, Gently release and prepare for second round. Second round. Inhale. Exhale. Remember to focus on the rhythmic pumping from your diaphragm. And begin. Exhale. Inhale. And exhale. Inhale deeply. And retain for 8 seconds. That's good. Gently release. Inhale. And exhale. Release and relax and prepare for third round. Final round. Inhale. Exhale and begin. Exhale. Inhale. Exhale. Now inhale fully completely and retain for 10 seconds. That's good. Release. Exhale. Inhale. And exhale. Sit quietly for a while. To cool down our body, We will practice Ujjayi. Or the ocean breath. Constrict the back of your throat slightly as you inhale and exhale, Creating a soft hissing or oceanic sound. Focus on lengthening your breath. Contract the back of your throat and begin. Inhale and exhale gently through your nose. Inhale. Thank you. And gently exhale through your nose. Inhale. And exhale gently through your nose. Inhale. And exhale gently through your nose. Relax your breath. Place your hands on your knees. And observe the stillness within. Notice. How your body feels energized, Yet calm. Now. Take a deep breath in. And as you exhale, Chant OM. Om. Feel the vibration. And grounding your energy. Thank you for joining me today and I will see you in day four. Namaskar.