The One-minute meditation technique is also called the Bellows breath or Bhastrika Pranayama. This is called the Bellows breath comparing our rib cage with the bellow of a blacksmith forcing the
If you are feeling anxious or stressed, or just want to feel calm and relaxed, you can practice this meditation anywhere, anytime. It takes just a minute, literally.
Bhastrika or Bellows breathing is very helpful in resetting inner calm in times of stress and trains the body to function from this calm center. This practice induces central nervous system excitation producing brain waves similar to the Gamma frequency, which are seen in states of universal love, altruism, and higher virtues. These brain waves are also associated with clear perception and consciousness. The other benefits of Bhastrika breathing is
Increased parasympathetic activity - helps the body to better relax and digest
Reduced basal heart rate
Decreased sympathetic stress (fight or flight)
Quicker reaction time
Decreased distractability and more focus
Here is how you can practice this easy-to-do 1-minute Meditation technique:
Sit cross-legged, keeping your body, head and neck erect.
Close your mouth. Inhale and exhale quickly through the nose 10 times like the bellows of the blacksmith with a hissing sound.
Start with rapid expulsions of breath following one another in rapid succession.
After 10 expulsions, the final expulsion is followed by the deepest possible inhalation.
Breath is suspended for as long as it is comfortable. Then deepest possible exhalation is done very slowly.
This completes one round of Bhastrika. After a round of these quick breathing exercise for 30 seconds, close your eyes and sit for the last 30 seconds.
This meditation improves our level of consciousness and helps with many emotional patterns of behaviours like emotional eating, feelings of stress in the shoulders, anxiety and panic, etc.
So, do you want to try this easy technique?
Please find a video by a certified Person here -
References -
Lifespa.com/ Bhastrika
Bhavanani AB, Madanmohan, Udupa K. Acute effect of Mukh bhastrika (a yogic bellows type breathing) on reaction time. Indian J Physiol Pharmacol. 2003 Jul;47(3):297-300. PMID: 14723315.
Telles S, Yadav A, Gupta RK, Balkrishna A. Reaction time following yoga bellows-type breathing and breath awareness. Percept Mot Skills. 2013 Aug;117(1):1131-40. doi: 10.2466/22.25.pms.117x10z4. PMID: 24422341.
Budhi RB, Payghan S, Deepeshwar S. Changes in Lung Function Measures Following Bhastrika Pranayama (Bellows Breath) and Running in Healthy Individuals. Int J Yoga. 2019;12(3):233-239. doi:10.4103/ijoy.IJOY_43_18
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