Kapalbhati : The Ultimate Guide To This Powerful Yogic Breathing Exercise
As most of us know, yoga is a form of wellness that works on the mind and body in tandem. It brings the mental and physical states in harmony while providing numerous benefits that extend beyond the physical realm.
Yoga also encompasses some very valuable yogic breathing exercises ( known as pranayama) that aid in eliminating stress, anxiety, depression, and other mental conditions. Ultimately, improving our quality of life. Pranayama is a key factor in increasing our life force energy (prana). Additionally, these are safe and easy to do, offering a profound sense of tranquillity and balance.
The cream of all pranayam is `kapal bhati’ which focuses on controlling and regulating the breath to enhance our overall well-being. Thereby, helping in increasing the life force energy (prana).
There are a few points to be taken into consideration just before commencing any type of breathing exercise. These are :
a) Sit in the most comfortable position with your back and neck straight, shoulders and face muscles relaxed, head aligned, and eyes closed. You can sit either on a mat on the floor or on a chair.
b) Rest your hands on the knees, with the palms facing upwards. Or you can join the tips of the thumbs and index finger in what is known as the `chin mudra’ in yoga parlance. `Mudras’ are basically position of the hands during the session.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor “ by Thich Nhat Hanh
The Process for `Kapalbhati’, a step-by-step guide :
a) Take a deep breath through your nose, expanding your abdomen and filling your lungs with air.
b) Now quickly and forcefully exhale through your nostrils, while simultaneously contracting your abdominal muscles. This exhalation should be short and powerful.
c) After the forceful exhalation, inhalation happens naturally and passively as your abdominal muscles relax.
d) Repeat this process of forceful exhalation followed by passive inhalation in a rhythmic manner. The emphasis is on exhalation; inhalation occurs on its own, without much effort.
e) Start with a few rounds, maybe 20 to 30 exhalations.
f) As you become more comfortable and accustomed to the practice, gradually increase the number of exhalations in each session. Some practitioners go up to hundreds of exhalations in a single session. I can do up to 120, mostly with a break in between.
g) Begin with 2 minutes of this practice, gradually increase the duration up to 5 minutes or more as per your capacity.
h) Kapalbhati should be done on an empty stomach, preferably in the morning.
Benefits
Kapalbhati is an essential part of yoga and has manifold benefits. It is performed at the beginning of every yoga session.
Its advantages extend from relaxation of the mind and body to improving respiratory functions, alleviating coughs and colds, stress, and tension. Additionally, this form of breathing (forceful exhalation) aids in removing toxins (carbon dioxide) from the system. It is also believed to energize us and provide mental clarity and focus.
All yoga guidelines stress the fact that each individual is different, and have their own capacity/ limitations. Therefore, take that into consideration, listen to your body, and practice mindfully. It is advisable to check with a medical expert if you are dealing with any health issues and practice yoga under the guidance of a certified yoga instructor for optimum results.
