The Bhastrika pranayama is the most powerful of all pranayama techniques and combines the Kapalbhati and Ujjai systems in it. It is specifically suggested by Ayurveds and Yogis to manage and keep migraine attacks to the minimum. The other pranayama that proves beneficial in the management of migraines are the Kapalbhati pranayama, the Anulom Vilom pranayama and the Brahmari pranayama.
The Kapalbhati pranayama has been discussed in my EmpowHER article entitled – "Kapalbhati Pranayama – The Fat Burning Breath" - https://www.empowher.com/wellness/content/kapalbhati-pranayama-fat-burning-breath
I have also written about the Brahmari pranayama in the EmpowHER article entitled "Brahmari Pranayama – Venting Pain for Migraineurs" - https://www.empowher.com/migraine/content/brahmari-pranayama-venting-pain-migraineurs
Here is how you can execute the Bhastrika pranayama:
1. Put a mat on an even floor.
2. Sit on it in the Lotus position.
3. Keep your head, neck and body erect (in a straight line).
4. Close your mouth.
5. Inhale and exhale forcefully and in quick succession or rapidly 10 times. Both inhalation and exhalation should sound like the bellows of the blacksmith.
6. As you breathe in your lungs and abdomen should dilate and contract when you breathe out.
7. The 10 counts count for one set.
8. Pause for 10 seconds after every set is complete. During this state of pause, breathe slowly and fully to the maximum lung capacity; pause for 3-5 seconds and exhale slowly and completely.
9. Repeat the set two more times pausing between the sets.
10. The final expulsion should be followed by a deep inhalation.
11. Pause after this inhalation for as long as it is comfortable.
12. Exhale slowly and completely.
Other Benefits:
Besides having a healing effect on migraines, the Bhastrika increases our BMR, cures asthma, sinus conditions, and certain digestive ailments. It claims to purify blood, calms the mind and is proven beneficial in case of muscular dystrophy and oxygen deficiency disorders. It balances the Vata, Pita and Kapha states of the body.
Caution:
The Bhastrika pranayama should be done on an empty stomach with either a very light snack or a glass of water a half hour before the session. Like all pranayamas, the best time to do the Bhastrika is either morning or evening. The Bhastrika should never be done when a migraine attack is underway.
*The best and the safest way to learn pranayamas is under the guidance of a qualified or certified Yoga instructor or a competent Ayurved or Yogi. Pranayamas done wrongly can prove to be very harmful with potentially serious outcomes. I have outlined above the basics of how the Bhastrika pranayama can be done. However, it is advisable that you learn the Bhastrika pranayama in person and under the physical presence of a certified Yoga instructor.
Mamta Singh is a published author of the books Migraines for the Informed Woman (Publisher: Rupa & Co.), the upcoming Mentor Your Mind (Publisher: Sterling Publishers) and An Urban Woman's Integrated Fitness Guide (Publishers: Hay House). She is also a seasoned business, creative and academic writer. She is a certified fitness instructor, personal trainer & sports nutritionist through IFA, Florida USA. Mamta is an NCFE-certified Holistic Health Therapist SAC Dip U.K. She is the lead writer and holds Expert Author status in many well-received health, fitness and nutrition sites. She runs her own popular blogs on migraines in women and holistic health. Mamta holds a double Master's Degree in Commerce and Business. She is a registered practitioner with the UN recognised Art of Living Foundation. Link: http://www.migrainingjenny.wordpress.com. Visit www.mamtasingh.com