In this powerful pranayama practice, Doug shares the stages of how to practice bhastrika (bellows breath, which involves active exhalations) and kumbhaka (breath retention) and reveals their deeper meaning on both an anatomical and philosophical level. You’ll begin with discussion and then explore the subtle relationship between alignment and breath. After that, you’ll do the pranayama practices in full before concluding with a light-filled meditation.

Try this practice and see if it helps you feel more steady and spacious.