Kapalbhati

Kapal means Forehead (Frontal Brain), Bhati - Shining. Kapal Bhati literally translates to "the shining forehead" and this is precisely what happens with regular practice of this pranayama – a forehead that glows not just from outside, but also an intellect that becomes sharp and refined.

How to perform:

  • Sit comfortably, relaxing your shoulders and keeping your back erect. Palms facing up.

  • Take a few normal breaths to relax your body and bring your awareness to your lower belly.

  • Inhale deeply. Then, exhale forcefully through your nose by rapidly contracting your abdominal muscles, pulling your navel in towards your spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contracting.

  • Immediately after the forceful exhalation, release the contraction of your abdominal muscles. The inhalation will occur naturally and passively as the diaphragm relaxes.

  • So with each exhale the stomach goes in and the inhale happens naturally, when the stomach goes out.

  • Take 20-30 such breaths to complete one round of this Pranayama.

  • After completing the round, relax with your eyes closed and observe the sensations in your body.

Benefits:

  • Increases the metabolic rate and aids in weight loss.

  • Clears the nadis (subtle energy channels).

  • Stimulates abdominal organs and thus is extremely useful for people with diabetes.

  • Improves blood circulation and adds radiance to the face.

  • Improves digestive tract functioning, absorption, and assimilation of nutrients.

  • Results in a taut and trimmed down belly.

  • Energizes the nervous system and rejuvenates brain cells.

  • Calms and uplifts the mind.

Contraindications:

  • Artificial pacemaker or stent.

  • Epilepsy.

  • Hernia or backache due to slipped disc.

  • Have recently undergone abdominal surgery.

More breathing practices are on my website https://breathing.inspirationforyou.club/ . Enjoy!