Kapalabhatti (Skull-Shining Breath)

This technique used exclusively for mind purification among all the Yoga cleansing routines.

It is called cleansing breath or “kapalbhati“ in Sanskrit.

So we all know that laughter is the best medicine. But do you really know why? No point in guessing – because, it works exactly the same way as this cleansing breath technique. Kapalbhati has a remarkable effect as a de-stressing tool and clearing the mind of negative emotions. In fact, the Sanskrit words “Kapal” means the skull and “bhati” means polishing or shining. “Kapalbhati”, as the name suggests, is a method to make the head “sparkling clean” and devoid of toxins.

Kapalabhatti, also known as “Skull-Shining Breath” is the most commonly recommended yoga breathing technique for allergies. Kapalabhatti is a series of short, sharp exhales through the nose, using the lower belly to help snap the air out. In order to prevent hyperventilation when doing this breathing exercise, it is important to focus on the exhale; a brief inhale will happen as a natural reflex. Keep the exhale quick and sharp, but do not exert too much force through the nostrils, as this can cause damage.

• Sit in a comfortable cross-legged position on the floor or on a yoga block.
• Bring both hands behind you and press just the fingertips into the floor to help lift and open your chest.
• Inhale to about ¾ your regular lung capacity.
• Using the low belly to snap the air out, begin to exhale in quick, sharp exhales.
• Continue for approximately 50 short breaths, or until you feel the need to inhale.
• Take a few deep breaths and then repeat the breathing exercise.

In everyday breathing you will notice that the exhalation is longer than the inhalation and is more of a passive activity. In kapalabhati this process is reversed. Inhalation requires the contraction of the diaphragm and exhalation is a result of the release of the diaphragm with other muscles contracting to help push the air out. In the practice of kapalabhati the exhalation is very fast done by a quick contraction of the lower belly muscles, which pushes the viscera up against the diaphragm. Here the exhalation is the active process because when the contraction is released, the viscera drops pulling the diaphragm down and sucking air into the lungs.

Benefits of Skull Shining breathing technique (Kapal Bhati pranayama)

• Effective in reducing weight by increasing the metabolic rate
• Improves digestive tract functioning, absorption and assimilation of nutrients
• Results in a taut and trimmed down belly
• Energizes the nervous system and rejuvenates brain cells
• Calms and uplifts the mind
• Clears the nadis (subtle energy channels)
• Stimulates abdominal organs and thus is extremely useful to those with diabetes
• Improves blood circulation and adds radiance to the face.

Dos and Don’ts for Kapalabhati Pranayama

It is important to remember that some conditions have to be fulfilled before one takes up the practice of kapalabhati pranayama:

• Practice on an empty stomach after at least two hours after a meal.
• Do not practice if you suffer from high blood pressure, back ache or any other heart conditions. Consult your doctor.
• Find a calm and quiet place
• Sit in a comfortable position or do it in a reclining position in corpse pose.
• Do not do it too fast, a medium pace is best.
• Breathe deeply after every 10 counts from 30 seconds to one minute before doing the next round.
• Be gentle with yourself.
• If you feel dizzy, do it slowly or stop.
• Always inhale and exhale through your nose and not your mouth.

Kapalbhati works wonders on the mind – you will feel totally de-stressed and should experience a unique calmness with this process.

The mind becomes remarkably clear. Regular practice will lead you to higher levels of awareness.

The physical benefits include a tremendous stimulation of the digestive organs and the circulatory system.

This technique tremendously increases exchange of gases in the lungs. There is large-scale elimination of carbon dioxide and a huge absorption of oxygen.

Do this technique regularly (once or twice a day) and you’ll be truly amazed at the results of this purification method. It is a highly effective method to clear the mind of toxins and negative emotions.

Source: Allegiance