Kapala Bhati Breathing

Yoga Exercises > Pranayamas > Kapala Bhati Breathing

"Kapala" means "skull" (and by implication, the brain) and "Bhati" means "shines" in Sanskrit. This practice cleanses the nasal passages in the skull and other passages of the respiratory system.

Sequence:

1. Sit firmly in a cross-legged posture with the spine, neck and head held erect.
2. First, exhale completely and then take a few deep breaths.
3. Relax the abdominal muscles.
4. Inhale without taking a deep breath; make a short and forceful expulsion of the breath through both nostrils producing a hissing sound and, simultaneously, contract the lower abdomen by a rapid and vigorous thrust of the abdominal muscles.
5. Release the contraction of the abdominal muscles quickly and the lungs will automatically take in air. Follow at once by another forcible expulsion of your breath, contracting the abdomen in the same manner and letting it relax outward as the air is drawn in again.
6. Repeat the exercise a number of times in quick succession, concentrating your mind on the region of the abdomen below the navel.
7. After you complete a round and make the last exhalation, take in a deep and slow breath and then resume normal breathing to afford rest to the lungs.
8. Increasing the number and speed gradually, try to do two expulsions a second (120 a minute) in each round which should be the maximum.
9. Perform three rounds in each sitting, with sufficient pause between the rounds, when normal breathing should be done.

Benefits:

• Kapala Bhati flushes out stale residual air in the lungs and helps a fresh supply of air to reach them.
• It lends elasticity to the diaphragm and increases the capacity of the lungs.