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 Matei,
Thanks for helping spread the work and the wisdom :-D. Glad you are enjoying the website and benefiting from the techniques.
Best,
Anmol
Hi Anmol,
God bless you for such excellent courses and guidance and for sharing your knowledge. I got all my friends and family hooked on your classes, everyone using them for what they need most in their lives. You’re making a big difference.
Many thanks!
Matei
Hi Aashu,
Thanks for stopping by. Good to have your contribution here on Mastery of Meditation and Yoga. Thanks also for providing the yoga resource for us.
Best,
Anmol
For Holistic health Swami Ramdev advises combination of Pranayama with Asana, Suksham Vayaam, Mudras, Acupressure and in certain cases Divya Medicines. Read more here.
Hi Kiran,
You may email me at anmol@anmolmehta.com. You may be interested in a numerological reading, although that is certainly not required to get my guidance.
Best,
Anmol
Hi Anmol,
Thanks a lot for your reply…i can now practise pranayam before ofc w/o guilt :) btw is it possible to get in touch with you on a email id or something…cuz i have been facing some problems wid my personal and professional life which just refuse to appease…and m really keen to get myself out of this situation…and m sure that yoga can provide me with the right directions…i would really really appreciate i you could guide me regarding the same.
Awaiting your reply,
Best Regards,
Kiran
Hi Naina,
Yes during illness and fever you should either stop or do very gentle pranayama only. The following guide can help answer such questions as well…
Beginner’s Guide to Yoga Pranayama
Once you are well though, don’t delay restarting, as often such disruptions derail good practices such as the one you have so diligently and lovingly cultivated.
Best,
Anmol
Hi Anmol,
I have been practicing pranayam regularly every single day since the past few months with not a single days miss and planning to increase on the practice gradually. But I have got fever now, and is it safe to do pranayam during fever ? Also want to know that if i can continue to do it during fever , should i cut down on the minutes that i practice pranayam during illnesses. Thanks,
regards,
naina
Hi Kiran,
Glad you are enjoying the website and thank you for your uplifting feedback.
Yes to both your questions. You can do yoga 30 mins after tea, and eat breakfast immediately afterwords. I would though ensure I had a period of relaxation (5-10 mins) after any vigorous yoga sets prior to eating.
Best,
Anmol
Hi Anmol,
I must firstly congratulate you on the excellent work that is being done here on this webiste…i’m sure it must be bringing smiles to the faces of a lot of people everyday…so please keep up the good work…
And i also have a query, which is that is it ok to practise your daily bit of yoga around 30 min after having your bedtea in the morning? And also is it ok if yoga is immediately followed by breakfast?
Regards,
Kiran
Hi Bruce,
As you inhale the natural movement of the diaphragm will cause the abdominal region to rise and fall, if you keep everything relaxed and that is the method that I feel most comfortable with. Being relaxed during deep breathing should help you find the method which is suitable to you.
Best,
Anmol
Just to clarify, in case my post above was confusing… I may have entered my comment/question on the wrong page. You specifically mentioned expanding the abdomen on the inbreath during bhastrika pranayama:
“Now begin to breathe as forcefully as comfortable through the nose with equal emphasis on the inhalation and exhalation. The diaphragm should expand and contract in conjunction with your breathing…”
However, the point remains that most people seem to suggest expanding the belly when breathing in, but a few notable authorities seem to recommend against this practice and say the belly should be contracted when breathing in.
Thanks again,
Bruce
Thanks very much for a great resource, Anmol. I’ve just started to explore the site and am curious about pranayama technique and the role of the abdomen in breathing.
You mention Ramdev Swamiji, and in his pranayam video, on a number of exercises, he stresses NOT to breathe with the abdomen, but to hold in the abdomen when inhaling, while expanding the chest. B.K.S. Iyengar says the same thing in his book, Yoga, The Path to Holistic Health, as does Subhamoy Das in an online article — “As you intake air pull your belly inwards while heaving out your chest. Your stomach muscles must be taut.”
(http://hinduism.about.com/cs/meditationyoga/ht/pranayama.htm).
However, in most other articles on meditation, pranayama, and yoga-based breathing, I’ve found great emphasis on belly/diaphragmatic breathing as being the “correct” and healthy way to breathe, and in your videos (I’ve only seen a few so far) you seem to suggest the same (i.e., expand the abdomen on the inhale).
As a beginner, I find these apparent contradictions confusing. Should the belly expand with the in-breath or should it contract? Is it simply a matter of personal preference? How does a beginner know which instructions are important and which are optional or a matter of personal preference?
Thanks again and sorry for the long question. Please keep up the great work.
Thank you Anmol!
I will go and see my father immediatly.
Yes the pranayama has been very challenging. First I could only master 8 – 10 seconds for a few minutes, but now after a few months of doing this every day I can easily master 20 sec for 31 min.
“If you can breathe 1 time per minute, you’ll be invincible”
Goodluck with your pranayama!
Thank you!
/David
Hi David,
Glad you are enjoying and benefiting from the website.
1. Yes Kapalbhati will certainly help with improving kidney function, have him practice that. Start slowly and build up. Also, lots of water to flush out toxins after practice will be good.
2. You are doing a challenging pranayama. It is a very powerful one that you are are practicing. I would suggest adding before. I do something similar and practice Kapalbhati before.
Best,
Anmol
Hello Anmol!
I canno’t thank you enough for all the excellent teachings you have here on the site!
Thank you very much.
I have two questions..
1. My father have dark patches under both of his eyes, and I think this is some imbalance of the kidneys. Would Kapalbhati Yoga Pranayama help him? or is there any other method that is better?
2. Can you do two different breathing techniques after eachother?
I’m doing a meditation/breathing exercise right now were I breathe in for 20 seconds, then hold for 20 seconds, and lastly breathe out for 20 seconds, and I continue doing this for 31 minutes.
I would like to add the Kapalbhati Yoga Pranayama either before or after my 31 min meditation. This is because I have heard so much about Kapalbhati Pranayama and I really need to clense my body and my mind from all the impurities I believe I have..
So do you best do that?
All the best!
/David
Hi Anmol,
I have diabetes for 9 months, can you please suggest me what to do?
Best regards,
Sather