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Skull Brightener Breath

Kapalabhati Pranayama

(kah-pah-lah-BAH-tee)
kapala = skull
bhati = light (implying perception, knowledge)

Step by Step

Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs.

Focus on your lower belly. Many beginners aren't able to isolate and contract this area. If needed, cup one hand lightly in the other and press them gently against your lower belly.

Now quickly contract (or pump your fisted hands against) your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction (or your hands), so the belly "rebounds" to suck air into your lungs. Pace yourself slowly at first. Repeat eight to 10 times at about one exhale-inhale cycle every second or two.

As you become more adept at contracting/releasing your lower belly, you can increase your pace to about two exhale-inhale cycles every second. Imagine the exhale sweeping out or "brightening" the inner lining of your skull.

Do 25 to 30 cycles at first. Gradually increase the number of cycles you do each practice to 100 or more.

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Benefits

Cleanses the sinuses and lungs
Keeps the lungs supple
Strengthens the diaphragm and belly muscles
Stimulates the brain

Contraindications and Cautions

Stop immediately if you begin feeling dizzy, irritable, angry, or in any way uncomfortable. Then for your next practice, slow your pace and reduce your repetitions.

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Reader Comments

Fateh Singh	Kapalabathi is similar to the Breath of Fire used in Kundalini Yoga, but in Breath of Fire, the inhale and exhale are completely even (equal in and equal out). The action (or pump) is still on the exhale, while the inhale is somewhat passive. Also, in Kundalini Yoga we use the naval and diaphragm together (still isolating each separately, but for this breath, using a bit more of the diaphragm). The benefits of this breath fill PAGES!! And in Kundalini Yoga as Taught by Yogi Bhajan we use it in all sorts of different asanas during a typical kriya (complete set of actions). In-joy your practice.
Fateh Singh	Kapalabathi is similar to the Breath of Fire used in Kundalini Yoga, but in Breath of Fire, the inhale and exhale are completely even (equal in and equal out). The action (or pump) is still on the exhale, while the inhale is somewhat passive. Also, in Kundalini Yoga we use the naval and diaphragm together (still isolating each separately, but for this breath, using a bit more of the diaphragm). The benefits of this breath fill PAGES!! And in Kundalini Yoga as Taught by Yogi Bhajan we use it in all sorts of different asanas during a typical kriya (complete set of actions). In-joy your practice.
Liza	I would love to know what some of the benefits of Kapalabathi breathing are. The link was inactive. Also is it safe for pregnant woman since there is not breath retention? or is the pulling in of the belly dangerous?

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