Kapalabhati

(Rapid exhalations)

            The word kapalabhati comes from the Sanskrit words kapal meaning skull and bhati meaning to shine. This cleansing breath happens at the level of the air ducts in the head. Kapalabhati is often used as a warm up for pranayama or asana practice.

Kapalabhati is both a cleansing ritual and a breathing exercise also meant to cleanse the respiratory passages and lungs. This breath clears the sinuses, improves circulation, charges your bloodstream with oxygen and removes carbon dioxide.

The most common speed of breath in this practice is 60-120 breaths per minute. It is helpful to begin with a slower pace and increase the speed over weeks or months of practice. The rhythm of the breath should never be so fast or sustained that you become winded. It is especially important in kapalabhaui to keep the spine lengthened and upright to protect the spine during the forceful exhalations.

Kapalabhati is also useful for an overactive mind in that it provides a strong focus to override persistent thought patterns. This breathing practice can leave the mind completely thought free and is often followed by a period of Kevala Kumbhaka, a natural, spontaneous cessation of breath and thought.

Practice:

In the beginning, go at a pace that is comfortable for you. Try to keep the pace even. You may shorten the rounds to 5 to 10 breaths. When you first begin this practice, you may not be able to retain your breath for one minute, so just pause for a moment at the top of your inhale.

Sit up straight. With the mouth closed, take two normal inhales and exhales, then inhale about ¾ full and begin a series of rapid, forceful exhalations using the abdominal muscles. The inhale is not stressed, but occurs automatically by letting the muscles relax after the exhale. After a cycle of 15 to 50 pumpings, exhale fully, inhale fully, exhale again, then take a comfortable breath in and retain it for about 1 minute. Release the breath and take two normal breaths then start kapalabhauti again. Repeat for a total of 3 rounds of 15 to 50 pumpings each. Shorten the practice if hyperventilation results.

Benefits:

1. Abdominal muscles and the diaphragm are exercised.

2. Air passages within the respiratory system are cleared.

3. Increases oxygen concentration and removes carbon dioxide.

4. Heart rate is increased speeding up the metabolism and blood flow.

5. Internal organs are massaged and stimulated improving their functions.

6. Sympathetic nervous system is activated.

7. Increases blood flow to the brain. The brain itself works like a pump. It expands with cerebral spinal fluid on the inhalation while the volume decreases on the exhalation. During Kapalabhati this process is amplified so that every cell of the brain receives a through cleansing.

   Indications:

               Gentle Kapalabhati is helpful in adult diabetes, obesity and digestive problems. It counteracts lethargy and dullness. It is helpful as a warm-up for posture practice and is often used at the beginning of pranayama practice.

   Contradictions:

               Accelerated Kapalabhati should not be practiced by people with heart disease, un-medicated high blood pressure, or a history of stroke. It also should not be practice during pregnancy, and with moderation during menstruation.