Kapalbhati is an ancient yogic breathing technique that has been practiced for centuries in India. Derived from the Sanskrit words ’kapal’ (forehead) and ‘bhati’ (shining), Kapalbhati translates to ‘skull-shining breath’. It is an integral part of Pranayama, the yogic science of breath control. This powerful breathing exercise not only cleanses and rejuvenates the mind and body but also promotes overall well-being.
What is Kapalbhati?
Kapalbhati is a dynamic and active breathing exercise that involves rapid and forceful exhalations through the nostrils while keeping the inhalation passive. The forceful exhalations are followed by natural, relaxed inhalations. This process is repeated in quick successions, focusing on emptying the lungs and engaging the abdominal muscles to drive the breath.
How to do Kapalbhati?
1. Sit in a comfortable cross-legged position, with your spine erect and shoulders relaxed.
2. Take a few deep breaths to prepare yourself.
3. Inhale deeply, and as you exhale, contract your abdominal muscles and forcefully push the air out through your nostrils. This exhalation should be quick and forceful, like a short burst of breath.
4. Allow the inhalation to happen naturally without any effort. The focus should be on the forceful exhalation.
5. Repeat this process for about 20-30 breaths to begin with, gradually increasing the count as you become more comfortable with the practice.
6. After completing the rounds, take a few deep breaths and relax.
Benefits of Kapalbhati
1. Enhances Lung Capacity: Kapalbhati helps strengthen the respiratory muscles and increases lung capacity. The forceful exhalations clear the respiratory tract, promoting better oxygen exchange and overall lung health.
2. Improve Cognitive Function: This powerful breathing technique increases oxygen supply to the brain, enhancing mental clarity, focus and alertness. It also helps reduce mental fatigue and boosts memory.
3. Relieves from Stress And Anxiety: Kapalbhati is an excellent stress-buster. The rhythmic breathing pattern calms the mind, reduces stress hormones, and induces a state of relaxation and tranquility.
4. Stimulates Digestive System: The rapid exhalations massage the abdominal organs, promoting digestion and regular bowel movements. It is beneficial for those suffering from digestive issues like constipation.
5. Helps Strengthening of Abdominal Muscles: Regular practice of Kapalbhati helps tone and strengthen the abdominal muscles, giving you a firmer and flatter tummy.
6. Improves Blood Circulation: By increasing oxygen supply to cells and tissues, Kapalbhati enhances blood circulation, promoting healthier skin and overall cell function.
Different Types of Kapalbhati
1. Vyutkrama Kapalbhati: In this variation, instead of exhaling through the nostrils, you draw water into one nostril and expel it forcefully through the other. This technique helps clear the nasal passages and sinuses.
2. Sheetkrama Kapalbhati: This variation involves sucking water in through the mouth and expelling it through the nostrils. It cools down the body and is beneficial during hot weather.
Conclusion
Kapalbhati, an ancient yogic breathing practice, is a potent tool for revitalizing the mind and body. Its numerous benefits, including improved lung capacity, better cognitive function, stress relief and enhanced blood circulation, make it a valuable addition to one's daily routine. By practicing Kapalbhati regularly, individuals can embark on a journey towards inner healing, leading to a healthier and happier life.
FAQs
Is Kapalbhati suitable for beginners?
Yes, Kapalbhati can be practiced by beginners, but it's essential to start slowly and gradually increase the intensity and duration of the practice.
Are there any contraindications for Kapalbhati?
Individuals with high blood pressure, heart conditions, hernia, epilepsy or those who are pregnant should avoid practicing Kapalbhati. It is advisable to consult a yoga instructor or healthcare professional before starting the practice.
What is the best time to practice Kapalbhati?
The best time to practice Kapalbhati is during the early morning hours on an empty stomach. However, it can also be done in the evening, at least 4-5 hours after a meal.
Can Kapalbhati help with weight loss?
Yes, Kapalbhati can aid in weight loss as it boosts metabolism and burns calories. However, for effective weight loss, it should be combined with a balanced diet and regular exercise.