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.
I find it helpful to keep a smile on my face while doing kapalbhathi and also mentally say “JAYA” with each exhalation.
Jaya means victory in sanskrit.
Dear Anmol,
You suggest that: Kapalbhati is not to be practiced by those suffering from high blood pressure,…..
Ramdev Jee suggesting: Yoga for High Blood Pressure (Uchch Rakt Chaap) under URL:http://www.youtube.com/watch?v=wKL5VTOPdk4
to do Kapalbhati, Anulom Vilom etc. at slow speed.
I am Suffering from high blood pressure & I am doing Nadi Sodhan, Bhasrtika, Kapalbhati, Anulom Vilom, Tribandh, Bhramri, long Au short m and short Au long m since 2004. My blood pressure has increased in between. Now I have started doing since 4 months atleast Kapalbhati (600 times in 10 Minutes) & Anulom Vilom (60 times in 10 Minutes) very slowly as suggested by RamdevJee under . Earlier I was doing at least double as fast as now. But my Blodd presure is still by 150/90, although the speed is just half. I am 64 years old.
My question: should I leave Kapalbhati, which I do not really want? I need your valuable suggestion .
I will be very thankful for your suggestion.
Thanks
Satish
Hi Anmol,
it’s a real pity that we live so far apart (I live in Rome); though I have been practizing yoga for years and I followed a 3 years course to become a yoga teacher, you are the first one who explains so well Kapalbhati and Bastrika pranayama. Your website is well organized and everything clearly explained. I also appreciate that you share your experience without asking for money, quite difficult to find nowadays. So thanks a lot for your great job. Ciao Tejal
THE ART OF GIVING
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love, kindness, joy, understanding,
sympathy, tolerance, forgiveness.
We give of ourselves when
we give gifts of the mind:
ideas, dreams, purposes, ideals,
principles, plans, inventions, projects, poetry.
We give of ourselves when
we give gifts of the spirit:
prayer, vision, beauty, aspiration,
peace, faith.
We give of ourselves when
we give the gift of words:
encouragement, inspiration, guidance.
I have benefitted a lot from doing pranayama. I do kapalbhati for 15 mins everyday. I still have some abdominal fat. how long will it take for that to dissappear?
Anmol,
this site is great and thanks for your commitment and help to people. keep on going. thanks.
Dear Anmol,
I really appreciate your effort here and glad to be a part of this community,
I had been trying to reach you through mail but couldn’t get any response. I understand your limitations as you would have to deal with a lot of people asking for suggestions. I would wait for your response anyway.
My question regards to this pranayam is can I do it while riding my bike, as I drive to my office and its a good 1 hr drive. I thought as my spine will be straight while driving and it will be fresh air in the mornings it will be nice way to use the i hr I got to drive.
Regards,
Selvan
Dear anmol,
A very good site and loads of information thanks.
i have gone through your site and i’m actually confused as to wat to start with coz i’m over weight i weigh 70kgs and my height is 5’3”. i recently started with kapalbhathi. could you plz suggest me as to which yoga sets i should do inorder to reduce my weight and the diet. plz do repond.
Thank you.
It’s a great exercise to improve pranayama
Kapalbhati Pranayama is a miraculous breathing exercise, invented by Indian yogis thousands years ego, for complete body fitness. It affects even those diseases which are impossible to be cured by medicines like cancer, diabetes, asthma. According to Swami Ramdev, Kapalbhati is ‘Sanjeevani’ (one that infuses life) on earth.
Hi Anmolji,
I have very mild type 2 diabetes, slightly elevated blood pressure, and hypothyroidism, and I am taking medications. I am watching my diet, as I have become mostly vegetarian, and I am hoping that regular practice of Yoga pranayama and fat burning exercises will be instrumental in curing me of such ailments.
Best wishes,
Gagandeep
Hi Deepa,
Yes posture will help a great deal. Use a very firm cushion (Zafu) to raise your hips above your knees when you sit. This will release the strain on the lower back.
Search for the article…
Essential Tips and Tools for Daily Meditation.
Keep at it, Kapalbhati alone has resolved weight issues for many people.
Best,
Anmol
Hi Anonymous,
Yes for gastric issues, you want to reduce Pitta (heat/acidity) in your system. For a cooling pranayama try Sheetali Cooling breath.
Sheetali Pranayama
Best,
Anmol
Hi Anmol,
I have been trying Kapalbhati breathing exercise. But I can hardly do one set of 20 and I can feel a sharp pain in my lower back. How can I get around this?
I am overweight (not obese yet), and also have slow metabolism. But I do not have uler or gastric problems.
Please suggest what could I be doing wrong? Posture may be?
Deepa.
Dear sir,
I have two queries which are as follows….
What is the effect of Kapalbhati on hernia?
Can hernia be treated by doing kapalbhati?
Thanks.
Manoj
you say this exercice is not good if i have gastric problems, do you have any exercice for gastric problems?
Dear Raj,
Wonderful to hear of the benefits you are getting from your yoga practice. The key is consistency and you have validated this for yourself now.
Please add Kapalbhati after Anulomo Vilomo in your sequence.
1- Kapalbhati will help you with constipation.
2- Reduce “pitta” (heat) in your system to help with hair loss. Adding more water to your diet will help.
3- With regard to Kundalini, you are doing enough. The Raja Yoga Set will help her rise along with the purifications you are already doing with the other exercises. Trust her.
Thank you for sharing your experiences with us. Keep us posted on your progress.
Best,
Anmol
Dear Anmol,
Thanks for providing very good site with lot of information andgiving wonderful guidance for practising kundalini yoga.
I have been practising yoga for the last three months in the order of
1. Anuloma Viloma Pranayama
2. Third eye opening and balancing
3. Breathing of fire.
4. Kundalini Awakening Raja Yoga Kriya.
It makes me a joyful person and not to worry about any problems.
After practising these for three months now I feel some vibraions in my abdomen especially when I lower my neck down.Its just like passing some milli volts of electric current in my body. Is my kundalini sakthi has been awakened? if yes how do i bring it to agna chakra?.
I want to add kapalbati in my program. Please let me know where should I add kapalbati yoga pranayama in the above order so that it will be very much effective for me?
And also I have the problem of hairloss and constipation.Please tell me what should I do to cure this through yoga and pranayama?
Thanks,
Raj