Kapal = forehead; bhati = shining;
Kapal Bhati assumes significance in these times of pandemic. Here is a quick guide to understanding how the breath is important in revitalizing your immune system, and how KapalBhati helps regularize the breath, making it easier and smoother.
These trying times of the pandemic call for a stronger immune system and a clear mind to act quickly when needed. Our breath is one of the best remedies we have, to cope with anxiety or panic. It is our breath that has amazing recuperative powers. The breath is intimately connected with our mental and emotional state. Our breath influences our thoughts and emotions and vice versa. The breath-emotion loop acts very quickly - just a few minutes of deep breathing can calm your mind down.
By conscious breathing, we can activate our body’s innate response to relax. By gradually regularizing our breath, we can help in decreasing the stress hormone, and activating the lymphatic system which plays a critical role in our immune function.
We also engage the parasympathetic nervous system which governs our relaxation and regeneration response, making us more resilient to face challenges.
Kapalbhati Benefits
Here are the benefits of Kapalbhati daily
- Increases the metabolic rate and aids in weight loss.
- Enhances the capacity of the lungs and makes them stronger.
- Clears the nadis (subtle energy channels).
- Stimulates the abdominal organs and thus is extremely useful to those with diabetes.
- Improves blood circulation and adds radiance to the face.
- Improves digestive tract functioning, absorption, and assimilation of nutrients.
- Results in a taut and trimmed down belly.
- Energizes the nervous system and rejuvenates brain cells.
- Calms and uplifts the mind.
How to do Kapal Bhati: Steps
- Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.
- Take a deep breath in.
- As you exhale, pull your navel back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
- As you relax the navel and abdomen, the breath flows into your lungs automatically.
- Take 20 such breaths to complete one round of Kapal Bhati.
- After completing the round, relax with your eyes closed and observe the sensations in your body.
- Do two more rounds of Kapal Bhati.
Kapal Bhati tips to make your practice effective
- The exhalation in Kapal Bhati is active and forceful. So, just throw out your breath.
- Don't worry about the inhalation. The moment you relax your abdominal muscles, inhalation will happen naturally.
- Keep your awareness on breathing out.
- Practice this technique at home on an empty stomach.
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Now that I know how to do Kapalbhati, when should I actually practice it?
You could practice Kapal Bhati in the beginning of your yoga sequence as this is an energizing technique. Another sequence you could follow is to start your practice with the full yogic breath, do the Kapal Bhati and follow this with the bhastrika pranayama. You’re now ready to move into practicing the asanas.
If you’re looking for a quick immunity-building sequence, practice the following asanas:
- Hasta Uttanasana
- Hasta Padasana
- Kati Chakrasana
- Ardha Matysendrasana
- Dhanurasana
- Setu Bandhasana
View All - Sitting yoga asanas that can energize & relax
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FAQs about KapalBhati
Avoid practicing this breathing technique if you have an artificial pacemaker or stent, epilepsy, hernia, backache due to slip disc, or have recently undergone abdominal surgery. Women should not practice the Skull Shining Breathing technique during and shortly after pregnancy as well as during menstruation as it involves vigorous abdominal squeezes. People with hypertension and heart problems should practice this breathing technique only under a yoga expert's guidance.
No, however people with the contraindications (indicated above) must avoid it.
It is not recommended for those with high blood pressure.
Beginners could start by practicing the Kapal Bhati twice a day and do three rounds each of around 10-20 breaths. It can be gradually increased to 30-40 counts per round over a period of time.
The known benefits of Kapal Bhati is that it detoxes the lungs, clears the nasal track, increases lung capacity and regulates/ smoothens the breath. It energizes the nervous system, rejuvenates the brain cells and stimulates abdominal organs. These are great benefits, isn’t it? The remaining could be supplementary but don’t focus on that. Kindly refrain from practicing numerous rounds with a hope of losing belly fat. Like everything else in life, Kapal Bhati is best when practiced in moderation.
Kapal Bhati can be practised early in the mornings and evenings (at least two hours before sleep). It is recommended to practice this technique an hour before food or two-three hours after food.
Over doing anything in life is harmful. Similarly over doing Kapal bhati pranayama may cause nausea, headache, high blood pressure, and hernia. Kapalbhati exercise when not done in proper guidance or on full stomach or practicing it recklessly can lead to such problems.