How to Practice Kapalbhati Pranayama
Here’s what you need to know about Kapalbhati Pranayama:
Kapalbhati pranayama is said to have distinct mental, physical, and spiritual benefits. It’s considered a cleansing technique that helps to remove toxins from the body.
This rapid breathing technique includes slow, passive inhalation and forceful active exhalation, using your abdominal muscles.
Step 1: As it is practiced in a quiet environment, make sure to choose the place accordingly. Now, sit comfortably on a yoga mat or meditation cushion, or any other position that feels right for you today.
Step 2: Allow your hands to rest in your lap. You can have them resting on your thighs with the palms turned up, tips of the thumbs and index finger touching if that feels right for you.
Step 3: Sit up straight, close your eyes or soften your gaze
Step 4: Take a slow breath in through the nostrils, focusing on your belly
Step 5: As you exhale, pull your belly button back towards the spine to force the air out of the lungs. The exhale should feel like an “outburst” of air. You should be able to hear a hissing sound as you exhale and pull the belly in at the same time.
Step 6: Do 20 rounds of these inhales and exhales to complete 1 round of Kapalbhati Pranayama. Aim for 4 or 5 rounds per day.
The focus is on the exhale, so this may take some practice to get the hang of it. Do what you can, 4 or 5 rounds is something to aim for, so have compassion with yourself as you practice this new breathing technique! It gets more automatic as you practice.
Here are some health benefits of doing kapalbhati pranayama:
This advanced practice of breathing helps to reduce the CO2 levels in the blood, thereby helping to increase the oxygen levels in the body.
This breathing technique involves ‘active exhalation and passive inhalation’, and helps to correct the low blood circulation in the body. It also de-stresses the mind.
It increases the capacity of the lungs as well as strengthens them.
Kapalbhati is known to remove toxins and other waste materials from the body.
This breathing technique also increases the pitta, and hence the metabolic rate which is known to support weight loss.
It activates the brain cells, thereby improving memory and concentration power. Plus, it is a trusted technique to relieve anxiety and tension.
It improves the health of your skin and gives you a radiant glow.
Breathing exercises help to cure asthma and sinus.
It improves digestive issues and eliminates all gastric problems. Practising kapalbhati helps to relieve gas, heartburn, and constipation.
Practising this yoga asana can also cure insomnia.
It boosts the production of endorphins, thereby helping to uplift your mood.
