Kapalabhati Pranayama (Breath of Fire or Skull Shining Breath): Steps & Benefits of Kapalabhati Breathing

by RN To Zen Staff | Meditate, Mindful Breathing, Mindfulness, Yoga

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Kapalabhati Pranayama | Breath of Fire | Skull Shining Breath

Kapalabhati Pranayama – the Breath of Fire – is a technique that belongs to pranayama, an area of competence of Yoga that takes care of the breath. It’s no secrete that understanding how breath can control both the body and mind is crucial to successfully practicing the art of yoga.

Specifically, Kapalabhati pranayama is a bit more on the technical side when it comes to breathing techniques. It is a type of rapid breathing, which serves to generate energy in the body, and to increase the level of concentration. In addition, Kapalabhait breathing is an ancient technique from Hatha yoga.

The word “kapal” means “skull” or “forehead” and “bhati” means “light” or “shining”. Furthermore, means “perception” or “knowledge”. Kapalabhati is therefore, the practice that brings a state of light or clarity to the frontal region of the brain. Another name of this practice is “kapalshodana” where the word “shodana” means “to purify”. Sometimes, Kapalabhati pranayama is referred to as “Light Skull Breathing”.

It is believed to have a purifying effect on the lungs, while helping to balance and strengthen the nervous system. In fact, in general yogic breathing has been shown to improve lung function. Through a series of forceful exhales, and more passive inhales, Kapalabhati pranayama activates energy centers of the body, and whole body oxygenation levels. Thus, deserving the name, Breath of Fire.

Benefits of Kapalbhati Pranayama:

This yogic breathing technique offers psycho-physical and spiritual benefits, aiding in the healing and purification of the body.

Kapalabhati is known for its multitude of benefits for the body, mind, and spirit, which include:

Oxygenating the body
Refreshing both body and mind
Cleansing the respiratory system, particularly the sinuses, by removing waste matter
Strengthening the stomach and abdominal muscles
Enhancing digestion
Improving blood circulation
Slowing down the aging process and aiding in the relaxation of facial muscles and the nervous system

Lastly, it is considered an effective method for activating the Ajna chakra, also known as the third eye.

Kapalabhati breathing Sequence:

Steps:

Step	Instructions
1.	Sit in a comfortable or meditative position, such as Easy Pose (Sukhasana).
2.	Place your hands in a mudra or rest them on your knees. Alternatively, you can place your hands on your lower belly.
3.	Maintain an erect posture with your head and spine.
4.	Close your eyes and relax your body.
5.	Inhale deeply through the nose, allowing your abdomen to expand. Follow with a forceful exhalation through the nose, contracting the abdominal muscles without straining.
6.	Allow the next inhalation to occur passively, letting the abdominal muscles naturally expand.
7.	Focus on allowing the inhalation to be spontaneous and effortless.
8.	Perform 10 consecutive breaths, then take a deep inhalation and exhalation.
9.	Complete this sequence as one cycle. Practice 3 to 5 cycles, each consisting of 10 or 20 breaths.

After completing the practice, focus on the sense of emptiness at the center between your eyebrows. Embrace the feeling of serenity and clear your mind of unnecessary thoughts. Remember, the breathing in this technique should be abdominal, not thoracic.

You can gradually increase your breath count from the initial 10 up to 20 as your abdominal muscles strengthen. Experienced practitioners may extend the number of cycles to 10 or more. However, for extended sessions, it’s recommended to practice under the guidance of an expert.

It’s best to perform this practice on an empty stomach, ideally 3-4 hours after eating.

Final Thoughts:

Kapalabhati Pranayama is typically performed after Asanas or just before meditation and concentration techniques. As you gain proficiency, gradually increase your breaths and cycles.

If you’re new to pranayama, it’s advisable to start with basic breathing techniques. Good examples to begin with include the Three-Part Breath (Dirga Pranayama) or the Ujjayi Breath.

References:

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