Kapalbhati pranayama

Kapalbhati Pranayama is a breathing technique that is practiced in yoga. The word “Kapalbhati” comes from the Sanskrit words “kapal” (meaning skull) and “bhati” (meaning shining or illuminated). In this practice, you forcefully exhale through the nose while contracting the abdominal muscles, and then allow the inhalation to happen naturally.

Kapalbhati Pranayama is an efficient and effective Yogic practice that helps a person to oxygenate the body. It is a type of pranayama that allows the person to get rid of different ailments, especially mental and psychological ones, over a period of time. KapalBhati benefits know for Weight loss.

In this article, what is Kapalbhati Pranayam? What is the proper way to do this? In addition, we will also give information about how it is beneficial for various problems of the body.

What is Kapalbhati Pranayama and How to do it?

Every action of yoga is effective, but when talks Kapalbhati, it is called “Sanjivani”. It is considered to be the most effective. Kapalbhati is included in Hatha Yoga.

Kapalbhati yoga has a method of hatha yoga. It is the best of the 6 Yoga Kriyas (Shatkarma) mentioned in the Yoga Granth Ghernda Samhita.

Pranayama = Prana + Ayam. It literally means ‘prolonging of prana (respiration)’ or ‘prolonging prana (sustenance)’. (Pranayama does not mean ‘to control the breath’ or to reduce it.) Pranayam is the dimension or expansion of the breath. It gives life force to a person by the flow of prana-shakti.

The important Shatkarma Kapalbhati Pranayama also called the breath of fire. And Another name is ‘Bhalabhati’ where Bhala stands for Head and the meaning of the ” Bhati ” is light.  This advanced breathing technique is sometimes referred to as “Light Skull Breathing. ( Hatha yoga pradipika)

This yogic breathing technique or “Cleaning Breath” involves short and strong forceful exhalations and inhalation.

On another note, Kapalbhati is one of the rapid breathing techniques as well as automatic inhalation techniques and forced inhalation.

Forms of Kapalabhati:

There are three types of Kapalbhati:

Vatakrama (wind cleansing)– In this type of Kapalbhati Pranayama, we sit cross-legged on the floor and breathe deeply in both nostrils. Then exhale through the nose. When exhaling, pull the stomach inward. In this form of pranayama, your breathing should be passive and exhalation should be active

Vyutkarma (sinus cleansing)- In this Kapalbhati technique, you need to sniff in water through your nostril, let it go in your mouth, and then spit it out. It is similar to Jala Neti kriya that helps to clean the nasal, throat, and mouth.

Shitkarma (mucus cleansing)– This Kapalbhati technique is the opposite of Vetkripa. You take water through your mouth and pump it out of your nostril. This practice is the opposite of Vyutkrama Kapalbhati. 

How to do Kapalbhati Pranayama (breath of fire)

Here are the steps to practice Kapalbhati Pranayama:

  1. First of all, sit in a cross-legged position on the yoga mat. You have to sit in the posture of Padmasana, that is, keep the paws of the left foot on your right thigh and the paws of the right foot on the left thigh. Those who cannot sit in the Padmasana posture can sit in the Sukhasana posture. At the same time, those who are difficult to sit on the ground can sit on a chair.
  2. After the sitting posture, make Vayu Mudra or Gyan Mudra with your fingers and place it over the knee.
  3. Now forget all the worries of your mind. . Keep the waist straight and close both your eyes. And try to concentrate on yourself.
  4. Take a few deep breaths to relax your body and mind.
  5. Start by exhaling forcefully through your nose, contracting your abdominal muscles to push out the air.
  6. Relax your abdominal muscles and allow the inhalation to happen naturally.
  7. Repeat this process of forceful exhalation followed by natural inhalation for 20-30 rounds, gradually increasing the number of rounds with practice.
  8. After completing the rounds, take a few deep breaths to relax your body and mind.

When you start doing Kapalbhati, the process of breathing and exhaling should be done 20 to 40 times at the initial stage, and this will be a round of Kapalbhati. Slowly increase this process to 50 to 105. Repeat this for 4–5 times per day.

After completing one round of Kapalbhati, relax the abdominal muscles, and repeat the process again.

7pranayama app which has the option to set rounds and reminders with logs. Set the number of rounds you want to do in one minute and also set the time of how many minutes you want to practice it.

Health Benefits of Kaplabhati Pranayama

Kapalbhati Pranayama, a yogic breathing technique, is believed to have numerous benefits for the body and mind. Some of the potential benefits of Kapalbhati Pranayama are:

  1. Boosts lung capacity: Kapalbhati Pranayama helps to increase lung capacity, as it involves forceful exhalation and deep inhalation, which help to strengthen the respiratory muscles.
  2. Improves digestion: Kapalbhati Pranayama helps to stimulate the digestive system and improve digestion. It helps to increase blood flow to the digestive organs, which in turn helps to improve their functioning.
  3. Reduces stress: Kapalbhati Pranayama helps to reduce stress and anxiety levels by regulating the breath and calming the mind. It helps to activate the parasympathetic nervous system, which is responsible for the body’s relaxation response.
  4. Enhances mental clarity: Kapalbhati Pranayama helps to improve mental clarity and focus. It helps to increase oxygen supply to the brain, which in turn helps to improve cognitive function.
  5. Strengthens abdominal muscles: Kapalbhati Pranayama involves the use of abdominal muscles, which helps to strengthen them over time.
  6. Cleanses the respiratory system: Kapalbhati Pranayama helps to cleanse the respiratory system by clearing out mucus and other impurities from the air passages.
  7. Improves blood circulation: Kapalbhati Pranayama involves forceful exhalation and deep inhalation, which helps to increase blood circulation in the body. Improved blood circulation can help to deliver oxygen and nutrients to the skin, which can improve its overall health and appearance.
  8. Detoxifies the body: Kapalbhati Pranayama helps to detoxify the body by stimulating the digestive system and eliminating waste and toxins. This can help to promote clearer, healthier-looking skin.
  9. Reduces stress: Kapalbhati Pranayama helps to reduce stress and anxiety levels by regulating the breath and calming the mind. High levels of stress can contribute to skin problems such as acne and premature aging, so reducing stress can help to improve the overall health of the skin.
  10. Increases oxygen supply: Kapalbhati Pranayama helps to increase the supply of oxygen to the body, including the skin. Increased oxygen supply can help to promote cell renewal and regeneration, which can help to improve the texture and tone of the skin.
  11. Balances hormones: Kapalbhati Pranayama helps to balance the hormones in the body, which can contribute to healthier skin. Hormonal imbalances can lead to skin problems such as acne and premature aging, so balancing hormones can help to improve the overall health of the skin.
  12. Body fat: Kapalbhati yoga can also be done to control weight. This breathing exercise works by controlling the amount of fat or fat in the body so that the weight can be easily controlled.. Many scientific studies have proved the reduced body fat percentage effect of kapalbhati pranayama with just 12 weeks of practice.In a research done in  Gwalior (Madhya Pradesh) INDIA based at Deemed University, 30 female students were recruited for 12 weeks of control-trial study. The twelve-week Kapalbhati training program has also shown significant effects on body fat percentage. 
  13. Cure Digestive system: bad Digestive system and related symptoms are the most common gastric problems. Practicing Kapalbhati and an Agnisar Kriya can let you relief from common digestive problems such as gastritis and duodenitis.
  14. Awakening of “Kundalini”: Kapalbhati Pranayama one has to focus on the basic base chakra. This helps in awakening the Kundalini Shakti by awakening the basic base chakra.
  15. Improvement in Concentration By regularly doing kapalbhati, the amount of oxygen in our body increases. This increases the flow of oxygen in the brain and gives more energy to the brain, which increases concentration and also helps us to meditate. Practice this for 5 to 10 minutes and feel the peace hidden inside you and experience bliss.
  16. Reduces Blood Sugar Level: The study showed that the effect of Kapalbhati Pranayama on the blood glucose levels of diabetic patients is significant. Its regular practice can reduce blood sugar levels.. A study shows that It is advisable to do Kapalbhati Pranayama for 30 days for patients with diabetes. After 30 days their blood sugar levels were checked and analyzed. blood sugar level before the practice of yoga was 164.5 and after 1 month of the practice of yoga was 157.8.
  17. Improves Blood Circulation & Purification of Blood: Kapalbhati Pranayama is a good yoga technique for correcting low blood circulation (reduced blood pressure). It improves blood circulation of the whole body.its regular practice can reduce systolic blood pressure (SBP) and diastolic blood pressure (DBP).
  18. Improve the Immune System: Kapalbhati’s miraculous yoga breathing exercises may also affect the immune system.

Kapalbhati Benefits For Brain/mind

There are many benefits of Kapalbhati for the brain and mind.

  • It is very beneficial to relieve anxiety and tension in the mind.
  • this pranayama purifies the nerves of the human body as well as provides them strength. With the strengthening of the pulse, anxiety, and depression are eliminated.
  • Doing Kapalbhati brings positive thoughts to mind and increases decision power.
  • By doing pranayama, a person’s mind can develop and avoid other brain-related problems. By doing Kapalbhati, a person’s mind is not only sharp but intellectual ability can also be developed.

Kapalbhati Benefits For Skin

Kapalbhati Pranayama, a yogic breathing technique, is believed to have several benefits for the skin. Here are some ways that Kapalbhati Pranayama may benefit the skin:

  1. Improves blood circulation: Kapalbhati Pranayama involves forceful exhalation and deep inhalation, which helps to increase blood circulation in the body. Improved blood circulation can help to deliver oxygen and nutrients to the skin, which can improve its overall health and appearance.
  2. Detoxifies the body: Kapalbhati Pranayama helps to detoxify the body by stimulating the digestive system and eliminating waste and toxins. This can help to promote clearer, healthier-looking skin.
  3. Reduces stress: Kapalbhati Pranayama helps to reduce stress and anxiety levels by regulating the breath and calming the mind. High levels of stress can contribute to skin problems such as acne and premature aging, so reducing stress can help to improve the overall health of the skin.
  4. Increases oxygen supply: Kapalbhati Pranayama helps to increase the supply of oxygen to the body, including the skin. Increased oxygen supply can help to promote cell renewal and regeneration, which can help to improve the texture and tone of the skin.
  5. Balances hormones: Kapalbhati Pranayama helps to balance the hormones in the body, which can contribute to healthier skin. Hormonal imbalances can lead to skin problems such as acne and premature aging, so balancing hormones can help to improve the overall health of the skin.

It is important to note that Kapalbhati Pranayama should be practiced under the guidance of a qualified yoga teacher and should be avoided if you have any health conditions that may be aggravated by forceful exhalation or abdominal contractions. For optimal skin benefits, Kapalbhati Pranayama should be combined with a healthy diet, regular exercise, and a good skincare routine.

Kapalbhati Benefits For Hair

Kapalbhati Yogic Pranayama helps to hair problems. (study) .Kapalabhati means to shine on the forehead (scalp). So why be late, just try this simple breathing technique. For better results, you can also try Balayam (nail rubbing yoga technique for better results).

Kapalbhati Benefits For Weight Loss

Kapalbhati Pranayama is believed to be helpful in weight loss, as it involves rapid breathing and abdominal muscle contractions that can help to stimulate the metabolism and burn calories. However, it is important to note that Kapalbhati Pranayama alone may not be enough to cause significant weight loss and should be combined with a healthy diet and regular exercise.

Here are some ways Kapalbhati Pranayama may contribute to weight loss:

  1. Boosts metabolism: Kapalbhati Pranayama can help to increase the metabolic rate, which is the rate at which the body burns calories. This can help to promote weight loss over time.
  2. Burns calories: Kapalbhati Pranayama involves rapid breathing and abdominal muscle contractions, which can help to burn calories and reduce fat stores in the body.
  3. Reduces stress: Stress is a common factor in weight gain, as it can lead to overeating and unhealthy food choices. Kapalbhati Pranayama can help to reduce stress levels and promote a more mindful approach to eating.
  4. Improves digestion: Kapalbhati Pranayama helps to stimulate the digestive system and improve digestion. This can help to ensure that nutrients are properly absorbed and that waste is eliminated from the body efficiently.
  5. Promotes mindful eating: Kapalbhati Pranayama can help to increase mindfulness and awareness of the body, which can promote healthier eating habits and reduce the likelihood of overeating.

Kapalbhati Benefits For Heart

It controls all the factors which are harmful to the heart. It controls the High Blood pressure problem and balances. It removes all the toxins present in the body in any form. It works on stress and depression which are highly responsible for heart attacks.

Precautions

You must also take some precautions while performing It. If you do this pranayama in the wrong ways, then neurological problems and heart-related diseases can occur. Kapalbhati Pranayama should not be done in some cases.

Kapalbhati Pranayam should be done on an empty stomach in the morning. If you have eaten food then do it after 4-5 hours. After doing this, do not eat anything for at least 20 minutes.        

Those who are doing yoga for the first time, start It under the supervision of an expert. It must be ensured that the steps of doing the are correct.

Kapalbhati exercises can be done by people of all age groups, but those who have respiratory problems should do this asana only after the advice of a doctor.

If a woman is pregnant, then she should avoid doing Kapalbhati Pranayama.

If you are a patient of heart disease, then while breathing Kapalbhati Pranayama, do not breathe lightly or else you do not do this pranayama.

Apart from this, people who have any disease like heart disease, high blood pressure or hernia, then they should not practice Kapalbhati.

Do any yoga activity according to your ability, do not insist on seeing others, do not do much in enthusiasm.

If it is used incorrectly then it has some side effects.

  • if practice Overspeed gives rise to spinal disorders.
  • You may also have ulcers and gastric problems.
  • It is associated with the respiratory system which can obstruct the thyroid.

Other Precaution Kapalbhati Pranayama (Skull Purification)

  • The person who is suffering from any heat or acid-related gastric issues like ulcers should practice Kapalbhati with extreme caution.
  • Kapalbhati shouldn’t be practiced by people who suffer from heart disease, high blood pressure, stroke or epilepsy.
  • Women shouldn’t practice Kapalbhati during and shortly after the pregnancy.
  • People who are suffering from cardiac problems, spinal disorders, and hernias, are not recommended to practice Kapalbhati.
  • Kapalbhati should be done mostly in the morning or if it isn’t possible then do it after 4 to 5 hours of taking food.

Conclusion

The benefits of Kapalbhati Pranayama may include improved digestion, increased lung capacity, reduced stress, and enhanced mental clarity. However, it is important to learn the practice from a qualified yoga teacher and to avoid it if you have any health conditions that may be aggravated by forceful exhalation or abdominal contractions.

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Disclaimer

The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional