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.
This is a great source for having a healthy life, it is easy to do but it can really loose your weight and improve your confidence as well…….
Dear Anmol,
I was searching the internet for yogic techniques and stumbled upon your website. Thanks a ton for doing this wonderful service. I was recently cured of stomach ulcers and irritable bowel syndrome. I am a great believer of alternate therapies and I have fortunately recovered from the bowel syndrome without any medication, eventhough the doctors claimed that it is a life long condition. I want to help boost my digestion and immunity by doing kapalbati pranayam. Initially when I started researching about this pranayam, I thought this might be a good way to help my body get over these ailments. But, you also mention a word of caution for people with ulcers or gastric ailments while doing this pranayam. Is this pranayam good for my condition? I suffer lots of gas, bouts of acidity when I eat acidic or spicy food and walking is the only thing that keeps this under a check. While other websites mention that kapalbati is good for curing ulcers, gas, etc., I am confused when I read about your words of caution for people with this condition. Could you please help me understand this better and suggest if I can still continue doing this pranayam? I have added my email address to this post. I would be greatful to you if you can respond to my query.
Thanks,
Prithi.
this is one of my favorite pranayamas
when i do kapalbati, enormous heat develops in the system. I could feel it in my eyes, stomach. my face become dull , develops wrinkles, feeling weak etc..where i am doing the mistale.? pl. suggest me.Thanx in advance
Hi Anmol,
much appreciation for your website, it is really comprehensive and informative.
I have been enjoying doing Kapalbhati for a month now and started to do 15 mins / day comfortably in one session, the thing is i dont feel the same heat i was feeling before even in shorter sessions, is that normal? and what is the effective period of practice to feel its peak effects? 3 months/6 months?….
Thanks a lot
Hi Anmol,
Can I do kalalbhati pranayam if I am pregnant? Also I heard that after doing pranayam, I should not touch floor and water for next 30 mins or so. Is this correct?
follow the gi diet, see a therapist, try eft, take evening primose oil, a good multi vitamin, epson salt and regular salt bath
and go on this site soulcysters.net the forums
you may suffer from pcos, need to cut out sugars, white carbs etc out of diet, eat healthy every two to three hours and excercise daily
take white peony, maca if you odn’t have thyroid issues, I take reishi
Sir,
I am sufering from irregular periods and i am trying to conceive. Will kapalabhathi and anulom vilom helps me regulate my menstrual cycle. How long will it take if i do regularly?
I am not much fat but want to lose some weight from my hips thighs and upper arms, i do pranyam regularly as well as pavanmukta asan , can u tell me some other yoga which wud help me reducing thighs hips and upper arm fat
Hi Anmol,
Gr8 Work. Very informative site.
I would like to know the Pranayam techniques that can be done safely when I’m trying to concieve and also during pregnancy.
Thanks
Numi
Following the inter intuition is no doubt most of the times really helpful but sometimes people have problem of understanding the right inner intuition and differentiating it from satanic intuitions.
Dear Dominique,
Thank you for your feedback and comments. Appreciate you taking the time to share your thoughts and feelings.
Please read above carefully in secondary benefits which indicate the “literal” benefits of Kapalbhati (lustrous face).
Your description of the breathing is the same as given above.
Kapalbhati is very good for weight loss and has been successfully used by many people old and young, who I know personally, successfully for weight loss.
All Good Wishes,
Anmol
Regarding the demonstration and explanation of “Kapalabathi” . I am sorry to say that the real benefits of the practice are not even mentionned ONCE!!!! Kapala means skull and bathi means “brilliant”. The positif effect is ONLY on the nervous system. Kapalabathi NEVER helped for weight loss.
The practice is very badly described. It is about an “reversed” breathing where during the inhalation the thoracic cage goes DOWN and during the exhalation, the thoracic cage goes up. The intake of prana must be visualized coming from outside, at the level of the forehead and penetrating the skull while breathing in. While breathing out, the prana will invade the whole brain etc…
Paddy,
Interesting, but yes follow your inner intuition and give it a try. Let us know how it goes….
All the best,
Trupti
Dear Anmol
First off your site is excellent and influential.I have been doing various pranayamas from your site and they have really helped me.I am over weight and find yoga has really changed things in me for the better.Just wondering if i can do kapalabhati pranayama with my hands behind my head
in a seated position as i find it easier than hands down.Is it ok to practise in this way?
Regards Paddy
Hello Thomas,
Thank you for sharing your experiences. I am sure others will find it very useful.
Jaya Kapalbhathi :-)
Trupti