In a daily life filled with stress and turmoil, many of us seek methods to create
balance and support the body's natural detoxification of both body and mind.
One of the oldest and most effective techniques in yoga and meditation is Kapal Bhati – a powerful, purifying breathing technique that helps cleanse the airways, strengthen core muscles, activate digestion (digestive fire), and massage the organs.
I am personally very fond of Kapal Bhati, although I also know that it feels strange, especially the first time you do it.
However, I can highly recommend it, as there are so many good reasons to do it, and in this post, I will give you an insight into this purifying breathing technique, its benefits, and provide you with a step-by-step guide on how you can integrate it into your daily practice.
Many of my posts are based on my bestseller "The 5 Seasons of Energy". So if you want to delve deeper into and understand breathing and find more good exercises, I can recommend my book, which you can buy HERE.
What is Kapal Bhati?
Kapal Bhati, or Kapala Bhati, is also known as "shining skull," and is a so-called "kriya" in Sanskrit, meaning a cleansing exercise.
The purpose of the exercise is to support the body's natural cleansing processes by clearing the airways of toxins and stimulating digestion.
Kapal Bhati is called "shining skull" because it is said to cleanse and strengthen the eyes, making them appear clearer and more radiant.
Many of us have an imbalance in our lungs, as we often forget to "exhale." This can easily lead to an imbalance between carbon dioxide and oxygen in the lungs, which can cause several respiratory diseases such as COPD.
The exercise is therefore fantastic for helping to restore balance in the lungs, as it helps remove excess oxygen and carbon dioxide from the lungs.
Purifying breathing in the abdomen and body
In Kapal Bhati, you pump air out of the lungs in small bursts, originating deep in the abdomen. These powerful exhalations through the nose activate the abdomen and
simultaneously give the digestive system a gentle massage.
The exercise strengthens core muscles, stimulates the intestines, and helps the body eliminate toxins.
Especially women who have experienced rectus diastasis after childbirth can find that the technique helps rebuild and strengthen their core muscles.
How to perform Kapal Bhati - step by step
- Sit upright: Find a comfortable position where your back is straight, and your abdomen has free movement.
- Take a light inhalation: Breathe in through your nose without completely filling your lungs.
- Exhale forcefully through your nose: With small, deep pumps, draw your navel and lower abdomen inwards on your exhalations. This might feel unnatural as you might want to do the opposite, so be aware that you draw your navel and lower abdomen inwards on the exhalation.
- Repeat 30-50 times: Start slowly and gradually increase your pace. After each round, take a deep breath – preferably what is called a full yogic breath where you fill your abdomen first, then your chest, and finally your throat completely, and then empty your throat, chest, and finally your abdomen of air. Remember to take your time with the exhalation.
- Hold your breath: Hold your breath – preferably for 30-45 seconds, or as long as it feels comfortable.
Do three rounds daily, and when you are ready and feel you know the exercise well, gradually increase the number of pumps or the duration of your breath hold.
Benefits of purifying breathing
Kapal Bhati has countless benefits, both physical and mental:
- Cleansing of airways: The technique removes toxins and foreign matter from the airways, leading to freer breathing.
- Strengthens digestion: The pumping action massages the abdomen, stimulating digestion and igniting the digestive fire.
- Strengthens core muscles: Kapal Bhati activates and strengthens the core muscles, especially in the lower abdomen.
- Increased energy and mental clarity: The cleansing of the airways leads to a feeling of renewed energy and mental clarity.
Emotional balance: Regular practice can, in some cases, help reduce stress and balance emotions such as anxiety and restlessness.
Purifying breathing after childbirth
Kapal Bhati purifying breathing can be a beneficial technique in the postpartum period.
The exercise strengthens abdominal muscles, helps rebuild the body, and improves digestion.
After childbirth, it can be particularly useful to strengthen the abdominal area and help the body regain its strength.
However, I recommend that you always listen to your body's signals, and if you are in doubt about anything, consult a healthcare professional before starting new exercises during your pregnancy.
Purifying breathing - free exercises and video for Kapal Bhati
To help you get started, here is a video guide to the purifying breathing exercise Kapal Bhati, so you can learn to do the exercise at your own pace.
You can find the video for the breathing exercise HERE.
You can also find many more good breathing exercises in my online universe, along with a large library of shorter and longer yoga programs and exercises.
Purifying breathing as treatment?
Kapal Bhati is often used as part of treatment in various forms of yoga, breathing therapies, and as part of stress management.
The technique works on both body and mind and can easily become a valuable part of everyday life.
If you want to learn more about how to integrate Kapal Bhati into your daily practice, you can read more in my book: The 5 Seasons of Energy, where I delve into the various techniques and their deeper connection with the body's energy system.
You can buy the book here.
Enjoy!
Love,
Isabelle Evita
