Fast breathing is a technique (or group of techniques) used as preparation for pranayama. Fast breathing helps clear the lungs, oxygenate the blood, and stimulate the body. In fast breathing, the nostrils can be used in various combinations (both at the same time; left only; right only; in left and out right; in right and out left; and in left out right, in right and out left). But in this workshop, we will be breathing with both nostrils when fast breathing.
There are two main types of fast breathing (bhastrika and kapalbhati). Both techniques use the diaphragm and focus on inflating and deflating the abdomen. With bhastrika, the diaphragm and muscles in and around the abdomen are active for both inhalation and exhalation. The abdomen is inflated and deflated with force. With kapalbhati, only during exhalation are the muscles active: during inhalation the muscles are passive. Exhalation is done with force, but inhalation occurs when the diaphragm and muscles of the abdomen are relaxed and return to their original and natural position, and the abdomen drops out by itself. Here, we will practice kapalbhati. This technique is slightly easier and less physically demanding than bhastrika, but is equally effective.
When doing fast breathing as a beginner, you should increase and decrease the speed gradually. Once you have reached your maximum speed, try to stay there for at least 30 seconds. The optimal rate is 120bpm (breaths per minute; or 2 breaths per second). This is fast, and you should not aim for this when starting out. Go as fast as you can but do not strain, and make sure to try to keep your body relaxed. The tempo you are looking for is like the sound of a steam train that slowly speeds up and then gradually slows down.
Do three rounds, 1 minute each, with a 30 second rest in between each round.
After, return to natural breathing.