Kapalabhati is a yogic breathing technique that releases stress and toxins from the mind and body. It consists of passive inhalations, followed by a series of forceful, vigorous exhalations. Kapalbhati exerts a pressure on the pelvic plexus, hypogastric plexus and the solar plexus due to the contraction and expansion of the abdomen.
Kapal – forehead, skull
Bhati – lustre, glow, illumine, dazzle, shine
You can mentally repeat any affirmations you may have as you perform this pranayama.
- With every exhalation, hold the determination that whatever impurities, toxins, oxidants and other disease-causing ills inside are being expelled; all impure thoughts in your conscious or unconscious mind from when you were young are being thrown out
Do not practice bhastrika if you are pregnant, have nose bleeds, glaucoma, detached retina, ear problems, poor lung capacity, epilepsy/seizures, or a panic disorder. Stop the moment you feel strain or if the sound of the out-breath isn’t right. If you are physically weak, have heart problems or high blood pressure should do this pranayama at a medium speed.
How to Perform Kapalbhati
- Sit comfortably in an upright posture and rest your hands on your lower belly.
- Draw your navel to your spine in a quick motion, contracting your stomach muscles (like when you cough), forcefully expelling all the air from your lungs. The primary movement is from your diaphragm.
- Allow your lungs to fill naturally, with no effort.
- Perform this cycle 10 times at a a rate of 60 strokes per minute, then allow your breathing return to normal and observe the sensations in your body. Repeat these cycles of ten movements 3 to 4 times.
- Do not over-exert yourself or go beyond comfort levels.
Rest if you feel tired or your abs feel sore and resume once you’re ready again.
- You should be able to do a 5-minute kapalbhati practice without a break in 2 weeks.
Those with serious diseases like cancer, infertility, cysts, hepatitis etc should aim do kapalbhati for 30 minutes daily or, if possible, twice daily.
- Increases facial glow and radiance
- Great for weight loss and reducing obesity (see note below)
- Increases concentration and focus
- Awakens muladhara chakra
- Balances doshas (vata, pitta, kapha)
- All the internal systems of the body are brought to order; improves the functioning of the liver, spleen, intestines and pancreas and clears blocked arteries.
- You will notice a drastic improvement in your life. you will notice a difference in your life. Happy hormones are released, oxygen is in abundance and negativities are expelled.
- Cirrhosis of the Liver
- Gastric Problems
- Hepatitus B
- Kidney Problems
- Morning Sneezing
- Prostate Problems
- Fibroids in uterus
- Cancerous lumps
- Abdominal fat
To reduce weight: perform this pranayama for 5-10 minutes.
Start with a practice time of 1 minute and gradually increase to a max of 10 minutes.