How to Do Bhastrika Pranayama - 1. Sit comfortably in a cross-legged position (like Sukhasana) or on a chair with your spine straight and shoulders relaxed. 2. Inhale Actively through the nose raising the arms up and Exhale Forcefully through your nose, bringing the hands down. Both inhalation and exhalation should be active & energetic. 3. Continue the process of quick, forceful inhalations and exhalations. Aim for 15–20 cycles to start, increasing to 30 cycles per session as you build stamina.