Kapalbhati (meaning ‘shining skull’) is a fast breathing technique used to cleanse the body and mind. It is not actually a pranayama technique as it does not involve breath holding, but is most commonly used in preparation for starting pranayama breathing.
Benefits and Contraindications
Benefits
Kapalbhati is very good for bringing mental clarity, strengthening and cleansing the respiratory system, improving muscle tone, strengthening the abdominal region, improving digestion, and removing visceral fats from abdominal organs.
Contraindications
Kapalbhati can be physically strenuous, will stimulate the sympathetic nervous system, and increase heart rate and blood pressure. For these reasons, if you have a heart condition, high blood pressure, abdominal issues (ulcers/recent surgery etc), or have had a stroke you should either avoid kapalbhati, or take it very slowly. If in any doubt consult a medical practitioner.
Technique
When doing Kapalbhati, inhalations are passive and exhalations are active.
To inhale, let the abdomen inflate naturally. This will create a vacuum in the lungs which will cause you to inhale. You are inhaling to the area of the abdomen below the navel.
To exhale, quickly pull the abdomen in and the diaphragm up, and push the air out of both nostrils – like a bull snorting.
The respiration (inhalation and exhalation) rate of Kapalbhati should eventually reach 120 breaths per minute or higher. However, beginners should start very slowly and aim at 1 respiration every two seconds and build from there.
With each practice round, do not go immediately to your maximum rate. Start slowly and increase gradually. Once you have reached your maximum respiration speed for that round, hold it for a period of time (30 seconds for beginners) and then gradually slow down.
Step-by-step
- Make sure that you are sitting or lying in a comfortable posture suitable for breathing exercises. Back should be straight but relaxed, and your eyes should be gently closed.
- Hands can be resting palms down on your thighs or in Jnana mudra.
- Go through a body check to relax your body (2-3 minutes).
- Breath awareness – observe your breath at the nostrils and any associated sounds such as the air entering and exiting the nostrils, as well as any movements of the chest/abdomen (1-2 minutes).
- Before starting kapalbhati, breathe fully in and out very slowly and deeply two times.
- Be silent and rest for a short while (10-20 seconds).
- Slowly exhale fully and completely through both nostrils.
- Begin kapalbhati by letting the abdomen expand naturally and inhaling through both nostrils. As soon as the abdomen has inflated, exhale quickly through both nostrils by pulling the abdomen in and the diaphragm up. Repeat this cycle. Ensure that your respiration rate starts slowly, gradually speeds up, and then gradually slows down.
- Beginners should do 3 rounds of 30 seconds, with a rest of 30 seconds to 1 minute between each round. More advanced practitioners should practice continuously for 1-5 minutes. If at any time you need a break or get tired or dizzy, rest for a short while and start again. Always stay well within your limitations.
- If you are doing kapalbhati as a stand-alone exercise, lie down in shavasana for 5 minutes or so after completing your kapalbhati practice.