How to practice Kapalbhati Pranayam? Benefits and Prevention

Kapalbhati Pranayama

Yoga practice is not limited to just some yoga asanas, it has knowledge of power storehouses within the body. These can be activated easily by the practice of pranayamas. Of all the pranayamas listed in yoga. We find kapalbhati pranayama to be the best.

“Kapal” means head and “Bhati” means shining, so a shining forehead with the development of “wisdom” can be achieved by the regular practice of “kapalbhati Pranayam”.

                         

How to practice Kapalbhati Pranayama (minimum practice 5 rounds):

·       It is advised to sit in a comfortable meditative posture, with the spine and head erect.

·       Create Gyan mudra with your palms and place them on your knees gently.

·       Now close your eyes and relax your whole body.

·       Do a deep exhale from both your nostrils and contract your abdominal muscles.

·       Avoid any deep inhalation as minor inhalations happen during the practice.

·       Do rapid exhalation of 10 breaths with shallow inhales. Allow the breath to return to normal.  

                                                         

Breathing:

Rapid breathing must be carried out from the abdomen; the shoulders and the face must remain relaxed.

Beginners can take several free rounds of practice.

The total number of respirations may be increased from the initial count of 10 to 50, as the abdominal muscles become stronger. If you are an advanced practitioner you can increase up to 60 to 100 rounds.

When to practice Kapalbhati Pranayama:  

·       It is advised to practice kapalbhati pranayama as part of the Shatkarma practice.

·       This helps in removing excess mucus from the nasal passage.

Practice Precautions Kapalbhati Pranayam:

·       Always perform kapalbhati on an empty stomach.

·       It can be performed 3-4 hours after a meal.

·       Do not practice late at night as it may disturb your sleep.

·       In case of pain or dizziness stop the practice and sit quietly.

·       Be more aware while you practice and less force.

·       In case of problem contact a competent teacher.

Who should not practice Kapalbhati Pranayam:

·       Anyone suffering from heart-related disorders like high blood pressure or heart disease.

·       People afraid of heights i.e. suffering from vertigo.

·       People suffering from epilepsy, stroke, hernia or gastric ulcer.

·       Pregnant women.

What are the benefits of kapalbhati practice?

·       Deep cleansing of lungs.

·       Removal of respiratory disorders.

·       Strengthens the nervous system.

·       Easy toning of digestive organs.

·       Works on the prana channel and clears all the nadis.

Energizes the mind for mental work and removes sleepiness.

What is the difference between Bhastrika and Kapalbhati:

Bhastrika has forceful inhalation and exhalation whereas kapalbhati uses only forceful exhalation.

In bhastrika, the lung capacity is increased beyond normal during both the inhalation and exhalation. The lung capacity goes beyond the resting or basic volume.

Kapalbhati actively reduces the volume of air in the lungs below their navel level through forced exhalations. Passive inhalation is done in kapalbhati, so the air volume level of the lungs goes back to basic. It has a great impact on the nervous system.