Bellows Breath

Audio File

Instructions

Sit up tall, relax the shoulders, and take a few deep, breaths in and out from the nose.
With each inhale, expand your belly fully as you breathe.
Begin bellows breathing by exhaling forcefully through your nose.
Follow by inhaling forcefully at the rate of one second per cycle.
Make sure the breath is coming from your diaphragm; keep your head, neck, shoulders, and chest still while your belly moves in and out.
For your first cycle, move through a round of 10 breaths, then take a break and breathe naturally, observing the sensations in your mind and body.
After a 15- to 30-second break, begin the next round with 20 breaths. Finally, after pausing for another 30 seconds, complete a third round of 30 bellows breaths.

Modifications

Make sure to listen to your body during the practice. Bellows breathing is a safe practice, but if you feel light-headed in any way, take a pause for a few minutes while breathing naturally. When the discomfort passes, try another round of bellows breathing, slower and with less intensity.

Contraindications

Avoid practicing bellows breath on a full stomach; wait at least two hours after eating.
High blood pressure
Cardiac problems
Pregnant
Epilepsy
Seizures
Panic disorder

Type of pose