Kapalabhati Pranayama

Kapalabhati pranayama is often known as the breath of fire due to its invigorating effects. As well as a breathing technique, kapalabhati is a kriya – cleansing technique: the entire respiratory system is purified with the expulsion of carbon dioxide and an increased supply of oxygen.

The other name – and literal translation – for kapalabhati is skull-shining breath: the energy is sent up the central channel into the head and beyond. This upward-moving flow of energy combined with the internal heat from the pumping action of the abdomen brings radiance and glow to the head and face. In my book, kapalabhati is the best natural facial out there :).

KAPALABHATI PRANAYAMA - THE SKULL-SHINING BREATH

Sanskrit root: kapal meaning skull, forehead, head

                          bhati meaning illuminating or shining

Kapalabhati pranayama is also known as the breath of fire because of the dynamic pumping of the belly and abdominal muscles that ignites and stimulates the 'digestive fire' – our body's ability to process food, nutrients, situations, thoughts, emotions...

Benefits:

• Strengthens the abdominal muscles

• Promotes healthy digestion, absorption and elimination

• Stimulates the solar plexus, the location of manipura chakra which, on a more subtle level, is related to inner strength and self-confidence

• Energising and invigorating breathing technique

• Cleanses the lungs and the respiratory system

• Strengthens the diaphragm

• Expulsion of CO2 cleans the blood

• Increased oxygenation to the cells

• Although it is a dynamic and forceful breathing technique, it also generates a sense of calm in the mind

• I practise pranayama daily, and my skin always feels and looks radiant afterwards, especially because of kapalabhati: bringing shine and radiance to the head and skin.

Contra-indications, precautions:

It is always recommended to practise yoga on an empty stomach, this is particularly relevant with kapalabhati :).

Pregnancy, hernia, severe cardiovascular problems and high blood pressure.

Any recent surgery in upper body and spine.

PRACTISING KAPALABHATI BREATHING

Come to a comfortable seated pose, cross-legged, kneeling down or seated on a chair. Take a moment to accommodate your body in the pose until you feel steady. Place your hands, palms facing down, on your knees. Breathe naturally for a few moments.

For the first round, place one hand on your belly to facilitate the movement (feel – and guide if necessary – the belly going inwards with the inhalation and relaxing out with the inhalation). Do the movement slowly to begin with so that you isolate the abdominal muscles. Let your shoulders be fully relaxed back and down. Inhale, release the belly out fully and begin with the next exhalation: contract the abdominal muscles in and expulse the air out of the lungs. Let the air back in naturally. Do this 10 to 12 times.

For the second round, feel free to keep one hand on your belly if that helps. If you felt comfortable in the first round increase the number of expulsions to 20–25 times and increase the speed of the movement.

For the final round, and if you were comfortable in the second round, increase the number of expulsions to 30–40 times, making the movement dynamic. It might feel awkward at first, but keep concentrating only on the exhalation.

NOTES

Isolate the abdominal muscles, it is quite common to tense, move or shake the shoulders, chest and head in an effort to contract the muscles of the abdomen in and out quickly. Do it slow to begin with so that you can identify and strengthen the appropriate muscles and relax the rest of the upper body. It can be frustrating at first, but it will get more natural with practice.

Some people are known as 'reverse breathers' because their abdomen moves out on the exhalation and in on the inhalation; this is where placing a hand on the belly can help in the practice of kapalabhati while also gradually changing the 'reverse breathing' pattern.