Kapalbhati Yoga Breathing Exercise for Optimum Health & Healing- Free Online Pranayama Book- Ch 5
Kapalbhati Yoga Pranayama for Health & Healing
Yoga Breathing Exercise #5: Kapalbhati Pranayama (Kapal Bhati)
Free Online Video of Kapalbhati Yoga Pranayama
What Is Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):
Of the many wonderful pranayamas that Yoga gives us, Kapalbhati (aka Kapal Bhati) is one of my favorite breathing exercises. It is not at all complicated to do and yet, when done even for a short time consistently, it’s benefits are undeniable. If there was only one pranayama that you elected to do, Kapalbhati might well be the one to pick – it’s that good!
Kapalbhati of course dates back to the Yoga Sutras of Sage Patanjali, but recently its popularity has been revived by the work of Ramdev Swamiji. Kapalbhati is part of Ramdev Swamiji’s set of 6 pranayamas and the practice of this set has spread like wildfire across India as well as the rest of the world. Kapalbhati, in my view, is like the corner stone of this set and many of the absolutely unbelievable benefits that practitioners have been getting from practicing Ramdev Swamiji’s set, I am sure, can be attributed to this powerful breathing exercise.
Below are the details of Kapalbhati Yoga Pranayama.
Benefits of Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):
Primary:
- Works on the Heart Center (Anahat Chakra) and associated organs and systems of that region. Thus improving respiration, lung capacity and blood circulation. Kapalbhati helps cure associated diseases of this region (asthma, bronchitis etc).
- Works on the Naval Center (Manipura Chakra) and associated organs and systems of that regions. Thus improving digestion and elimination. Cures diseases and imbalances associated with this region such as indigestion, gas, diabetes, etc.
- Practiced over time, Kapalbhati Pranayama also helps reduce abdominal fat, fight obesity, tone abdominal muscles and bestow core abdominal strength and power.
- From an emotional stand point Kapalbhati Pranayama puges the system of accumulated emotional debris such as anger, hurt, jealousy, hatred etc., thus dissolving the blockages and removing the imbalances such emotional history causes in the energetic pathways. The cleansing of the energetic pathways (nadis) increases the magnitude and flow of prana (life-force) and Kundalini Shakti (energy) throughout all regions of the body.
- From a mental stand point Kapalbhati Pranayama assists in throwing out all negative thoughts from the psyche. thus, helping to cleanse and illuminate the mind.
- From a body stand point Kapalbhati Pranayama should be used to eject any illnesses, diseases, weaknesses from the body thus allowing it grow in health, vitality and vigor.
Secondary:
- Generates heat in the system to help dissolve toxins and waste matter.
- Adds luster and beauty to your face.
Cautions for Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):
If you feel dizzy or nauseous you should slow down the force and pace of Kapalbhati pranayama or stop entirely and return to normal breathing.
- If you have acid or heat related gastric issues such as ulcers you should use caution with Kapalbhati Pranayama.
- Kapalbhati is not to be practiced by those suffering from high blood pressure, heart disease, stroke or epilepsy.
How To Do Beginner’s Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):
To practice this breathing exercise sit up in a comfortable position, cross legged is best.
- Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention. This will align the spine with the back of your head.
- Close your eyes.
- Have your hands in Gyan Mudra. In Gyan Mudra have your thumb tips and index finger meeting, with the wrists resting gently on the knees and the palms turned slightly upwards.
- Relax your stomach muscles.
- Now expel the air as forcefully as you are comfortable with through the nose. This should cause the abdominal muscles to contract sharply and should draw the abdomen inwards towards the spine (like when you suck in your stomach). Then allow the inhalation to occur completely passively without any additional effort. To repeat, the exhalation is done using conscious sharp force, while the inhalation is just a recoil action bringing the air back into the lungs. All the breathing takes place through the nose. Right after the passive inhalation, exhale again forcefully and continue at a steady rhythm.
- Do a round of 10 repetitions.
- Work your way up to doing 5 rounds, while taking a break between each round.
- Practice Note: Unlike doing Bhastrika Yoga Pranayama you use force during both the inhalation and the exhalation, in Kapalbhati force is only to be used during the exhalation.
How To Do Intermediate Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):
Once you feel comfortable with the Beginner’s version of Kapalbhati Yoga Pranayama, perform the breathing exercise with more force if possible and also increase the number of repetition per round to 50. You may also prefer to do a single round, but, with many more repetitions instead (up to 5 minutes worth)
How To Do Advanced Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):
Build up to doing this pranayama for 15 minutes straight or equivalent number of rounds with more repetitions per rounds.
Secret of Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):
The secret of the success of Kapalbhati Yoga Pranayama lies in where your mind is when doing this terrific breathing exercise. If you need to cure your body, then with every exhalation imagine that disease is being purged from your system. If you need to regain emotional balance, then again, with every exhalation visualize the negative emotions or weaknesses being thrown out of your system. If negative thoughts are the issue, let every exhalation expel them from your heart and mind.
The power of the mind has been well documented, you are read about some of it’s incredible capability in this article Mind Power to Manifest Intentions & Desires Instantly, so use your mind to help you accomplish that which you have intended and unleash the full potential of Kapalbhati Yoga Pranayama.
Hi Raj,
Great to hear you are enjoying the site and benefiting from the techniques. Thanks a lot for you feedback as well.
Best,
Anmol
Very good site. Excellent explanation detailing every step and the pros and cons with precautionary measures. Very helpful.A great help to me.
Hi Meena,
For High BP please practice Anuloma Viloma Pranayama (aka Chakra Balancing Pranayama or Alternate Nostril Breathing).
Begin Kapalbhati slowly as your BP gets better.
Best,
Anmol
I have high bp and i am looking for some pranayam which can assist in weight loss also. Can you please help.
Hare Krishna Suman,
Here is a systematic program which incorporated Pranayama, Yoga and Meditation to help w/ weight loss. Most important is to do the Pranayama and the Yoga Set. Let me know how it goes…
Weight Loss Yoga & Pranayama Program
Best,
Anmol
Hare krishna Anmol,
I want to know more abt your weight loss yoga, want some systematic guidance. I am overweight by 6-8 kgs after my delivery-specially the belly. Need some help.
Hi AJ,
There is actually great value to what you are feeling and it is not necessarily beneficial to get rid of it in a hurry (unless it’s clinical depression). Explore this discontent you feel and see it’s root. You will find out a great deal about yourself and the ego as a result.
Don’t overdo it though, and don’t try to force/increase it with thoughts. Just observe the feelings carefully without interference when they occur.
If it gets too much, do So Hum Mantra Meditation, it will help reconnect you. Also, if you feel down, do Surya Bedhi Pranayama or Bhastrika Pranayama to bring your energy up.
Best,
Anmol
Hi Anmol, would this breathing technique help me overcome apathy and indifference? I’ve been feeling this way alot lately and i really dislike it, but i dont know what i have to do.
Any help?
Hello,
What are the pranayam to do to correct curvatures in spine
Hi Health Watch Center,
Glad to share my knowledge and thank you for sharing yours.
Cheers,
Anmol
Helllo Anmol, thank you for sharing a great post on breathing exercise
Buteyco breathing exercises also includes advice about stress reduction, nutrition, usage of medication and relaxation, where as, the papworth method is the sequence of breathing and relaxation technique which involves diaphragmatic breathing (deep belly breathing). It is proved that this method will significantly reduce the symptoms of asthma with some evidences.
Hi Venus,
The following pranayama can be done as it assists in digestion. I will put it together in an article as well. Briefly, curl up the sides of you tongue to make a “tunnel”, then stick your tongue out of your mouth and breathe in through your mouth such that the air passes over your tongue thus creating a cooling affect. Breathe out through the nose. Repeat 10-20 times.
This pranayama is called (shitali pranayama) and is good for cooling your system down and it also helps with digestion.
Glad you are enjoying and benefiting from the website as well.
Best,
Anmol
Thanks for this excellent web-site. It has a lot of good info.
I have been practicing pranayam every morning empty stomach per the standard rules. But, I am just curious to know if there are any pranayams which can be done after dinner to help with digestion ? going for an after dinner walk in winter might be difficult, hence looking for alternatives :)
Thanks for this excellent web-site. It has a lot of good info.
I have been practicing pranayam every morning empty stomach per the standard rules. But, I am just curious to know if there are any pranayams which can be done after dinner to help with digestion ? going for an after dinner walk in winter might be difficult, hence looking for alternatives :)