Kapalabhati – Skull Shining Breath

Kapalabhati is considered to be so cleansing to the entire system that, when practiced on a regular basis, the face shines with good health and radiance. In fact, traditionally Kapalabhati is one of the six internal cleansing exercises (shat kriyas) rather than a form of pranayama. Even though it is traditionally classified as a cleansing exercise, Kapalbhati is an excellent breathing exercise to warm up the respiratory system and internally warm up your body in preparation for the following physical practice. It is an easier version of the pranayama Bhastrika and is suitable for most levels of experience and fitness.

“When you do pranayama, 80% of the toxins in our body are released through the outgoing breath. Regular practice of Kapalabhati Pranayama detoxifies all the systems in our body. And the obvious sign of a healthy body is a shining forehead.”
-Dr. Sejal Shah, a Sri Sri Yoga teacher.

Benefits of Skull Shining Breath

• Cleanses the nasal passage, drains the sinuses, and eliminates accumulated mucus
• Strengthens and increases the capacity of the lungs and intercostal muscles
• Removes bronchial congestion and spasm while also helping to relieve asthma
• Removes stagnant carbon dioxide and oxygen in the lungs, due to the forced exhalation
• Massages the intestines, stomach, liver, spleen, heart, and pancreas through the movement of the diaphragm and abdominal contractions
• Strengthens your abdominal muscles and improves digestion
• Refreshes and invigorates your mind and increases alertness as a result of the increase of oxygen to your brain.

Instructions for Skull Shining Breath

1. Find a comfortable sitting position, with your spine elongated.
2. Take an abdominal breath in to prepare for pumping.
3. Contract your abdominal muscles to forcefully exhale from the nose.
4. Relax your abdominal muscles naturally, for inhalation.
5. Be cautious not to inhale actively, but instead release your abdomen and allow the air to be sucked in passively.
6. Repeat this for 3 sets. Increase pumping from 30 to 40 to 50 pumps per set.
7. In between sets, take a deep breath, and release, then a gentle abdominal breath and retain the breath. Increase the duration from round to round. So first 20, then 30, and in the last round 40 seconds.

Cautions and Contra-indications

• Kapalbhati should be avoided by those suffering from hypertension, anxiety, or panic attacks.

Relevant Pranayama Techniques

When practised safely, pranayama is beneficial to the body and mind. You can also try another pranayama such as 
Anulom Vilom (Alternate Nostril Breathing).

For more yoga asanas and exercises, make sure to visit the Arhanta Yoga Asana Guide!