Learn how to practice Kapalabhati, a powerful yogic cleansing technique. Discover its benefits, proper method, and important precautions for a safe and effective practice
Welcome to our beginner’s guide to Kapalbhati, a transformative yogic practice designed to bring clarity to the frontal region of the brain. Also known as Kapalshodhana (where “shodhana” means “to purify”), this practice is highly regarded for its purifying effects.
Kapalbhati is a popular breathing technique, often confused with the breath of fire. However, Kapalbhati is not technically a pranayama (breathing exercise); it is a Shatkarma, a cleansing technique that can also function as a breathing exercise, offering profound benefits.
Typically, Kapalbhati is practiced before a formal pranayama (for example Nadi Shodana or Bastrikha) to clear the nasal passages. In this guide, I will explain how to perform Kapalbhati as a standalone technique.
How to Perform Kapalbhati
Kapalbhati is not suitable for everyone, as some may feel dizzy when practicing, especially at faster paces. It’s essential to start slowly, gradually building up speed as you grow comfortable with the practice.
In Kapalbhati, the typical breathing process (active inhalation and passive exhalation) is reversed, producing significant effects on the nervous system. It involves forceful exhalation through the nose while the inhalation is passive and automatic. This technique engages the abdomen—when you exhale, you pull your navel in forcefully.
For beginners, you can start by repeating the forceful exhalation 10 times, then take five normal breaths as a break.
Steps for Kapalbhati:
- Do not practice on a full stomach.
- Sit comfortably in an easy pose with your spine straight.
- Take a deep inhale and close your eyes.
- Inhale deeply through the nose, and exhale fully through the mouth to release tension.
- Begin the practice: take a big inhale, and then perform 10 forceful exhalations, pulling the navel in with each breath. After 10 repetitions, breathe normally for 5 breaths.
- Keep your spine straight and avoid arching your back while exhaling forcefully. Relax any unnecessary muscles.
Now, prepare for round two. Inhale deeply, relax and shift your focus to the center of your forehead and the crown of your head. Notice the sense of lightness that emerges—this is why the practice is called Skull Shining.
After performing Kapalbhati, you may feel lightheaded due to the expulsion of carbon dioxide. This should feel comfortable and not induce dizziness or vertigo. If you experience discomfort, stop immediately and proceed more slowly in future practice.
Contraindications of Kapalbhati
Kapalbhati is a powerful practice and should be approached with caution. It is not suitable for individuals with the following conditions:
- Heart disease
- High blood pressure
- Vertigo
- Epilepsy
- Stroke
- Hernia
- Gastric ulcer
- Pregnancy
Always consult a healthcare professional before starting any new exercise regimen, especially if you have any pre-existing medical conditions.
Benefits of Kapalbhati
Practicing Kapalbhati can lead to numerous physical and mental benefits:
- Respiratory Health: Kapalbhati has a cleansing effect on the lungs, making it beneficial for those with respiratory disorders.
- Nervous System Balance: It helps balance and strengthen the nervous system.
- Digestive Health: This practice tones the digestive organs, promoting better digestion and metabolism.
- Purification of Nadis: Kapalbhati purifies the nadis (energy channels) and removes sensory distractions, leading to improved concentration.
- Mental Clarity and Energy: It energizes the mind for mental work, removes sleepiness, and enhances overall mental clarity.
Wrap Up
Kapalbhati is a powerful tool for enhancing physical health and mental clarity. As you begin this journey, remember to listen to your body and practice with mindfulness and caution. The suPRANAtural online course will provide you with more advanced techniques and guidance to deepen your practice.