##### 💨 Bellows Breath (Bhastrika)[^1] [[On Tools, Skills, and Practices...]] Type: [[🕯️ Breathwork 💨]] Use: [[🕯️ Grounding]] We use our abdominal muscles and diaphragm to draw air in and out of our lungs. This practice can increase our stamina, enthusiasm, and sense of well-being. This is a vigorous, energizing practice, requiring a series of active and forceful inhalations and exhalations. This one will take practice. > [!Warning] > It is best to practice Bellows Breath on an empty stomach. Also, it may not be appropriate for women on their period or who are pregnant, or for **anyone** with an ulcer, hiatal hernia, chronic constipation, heart disease, or high blood pressure. ###### The Practice Start slow, at about 1 breath per second, limiting to 3 rounds of 7-10 breaths, taking several relaxed breaths between rounds. When we can increase the speed without losing the force or evenness of our breath, gradually work up to 2 breaths per second and 120 breaths per round. As we do, our stamina, enthusiasm, and sense of well-being will increase. 1. Sit in a comfortable posture with a straight spine. Take in a few deep, even [[💨 Belly Breath]]s. 2. When we're ready to begin, exhale by quickly and forcefully contracting the abdominal muscles, followed by a quick belly inhalation, allowing the abdominal muscles to relax completely. 3. The goal is to synchronize the diaphragm and abdominal muscles so we can quickly move the air in and out of our lungs. As the abdominal muscles relax at the end of the exhale, the diaphragm contracts to begin the inhale; as the diaphragm begins to release its contraction at the top of the inhale, the abdomal muscles immediately contract. Over time, these movements will start to feel natural. We should be able to hear both the inhale and exhale, and they should be of equal length and force. Be patient with yourself, it will take time to get comfortable and good at this. [^1]: [[📖 How to Enhance Connection, Happiness, and Ease - The Neuroscience of Self-Regulation]]