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 Pranayam?
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.
6 Yogic Kriyas (Shatkarma) are:- Netī, Dhautī, Naulī, Basti, Kapālabhātī, and Trāṭaka.
Nati for nasal wash, Dhauti for cleansing digestive tract, Nauli for abdominal massage, Basti for colonic irrigation, Kapalbhati for balancing the nadis and the chakras, and Trataka for strengthening eyes.
The word Kapalbhati is from the Sanskrit language. Where Kapal “means forehead (the front part of the brain is called the skull) and the meaning of the ” Bhati ” is ‘shining, illuminating’Now it comes to Pranayama, then Pranayama is one of the eight organs of yoga. Ashtanga yoga consists of eight processes. (eight limbs of yoga)
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 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 Kapalbhati Pranayama (breath of fire)
It is considered to be most effective among pranayamas. There is no better and effective alternative than Kapalbhati to stay healthy and sound. Choose a clean place and place a yoga mat or a clean sheet there. And following the steps mentioned below, make Kapalbhati Pranayama successful.
Steps 1: Asana
Kapalbhati Pranayam should be practiced in a quiet environment. This Pranayam proves to be more fruitful in clean natural air. Therefore, by first choosing the best place, place a mat there and place it in the normal posture.
Steps 2: Yogic Sitting Posture
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 Padmasana posture, they can sit in Sukhasana posture. At the same time, those who are difficult to sit on the ground, they can sit on the chair.
Sit in any comfortable posture. Keep both your hands on your knees. Sit in a meditative posture while keeping your spine straight. Now forget all the worries of your mind. . Keep the waist straight and close both your eyes. And try to concentrate yourself.
Steps 3: Yogic Hand Gesture
Hand gestures, The term mudra applies to the use of hand gestures during meditation and Pranayama. Our body is made up of mainly five elements (Panch Tatva). Vayu (Air), Agni (Fire), Akasha (Aether), Bhumi (Earth), and Jala (Water); With these elements, the balance of our body remains.
Steps 4: Breathing Process
This yoga technique important on breathing correctly.
As mentioned earlier, Kapalabhati is a rapid breathing technique and also known as forced exhalation and automatic inhalation technique.
High-frequency yoga breathing called Kapalabhati involves exhaling and inhalation at a high frequency of about 1.0 Hz. (study)
- First of all, keep the breaths in a normal position. Then take a deep breath with the help of both the nasal notes. You should feel flatulence while exhaling.
- Now exhale like a light outburst. That is, you have to exhale fast and while exhaling you have to pull the stomach inward.
- When breathing, the stomach should come outward and when the breath is exhaled immediately, the stomach should come inwards.
Steps 5: Time Sessions
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 round and reminder 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.
Amazing Benefits of Kapalbhati breathing exercises
there is a physical benefit as well as spiritual benefit. Along with this, it also increases meditation power. in this way, Kapalbhati has numerous benefits for health, brain/mind, and skin & hair.
kapalbhati Benefits For Health
Kapalbhati yoga has numerous health benefits. they are-
Helps in reducing 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 by just 12 weeks of practice.
In a research done in Gwalior (Madhya Pradesh) INDIA based Deemed University, 30 female students were recruited for12 weeks of control-trial study.
The twelve-week Kapalbhati training program has also shown significant effects on body fat percentage.
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 the common digestive problem such as gastritis and duodenitis.
Awakening of “Kundalini”
While doing Kapalbhati Pranayama one has to focus on the basic base chakra. This helps in awakening the Kundalini Shakti by awakening the basic base chakra. (study)
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.(study)
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 show 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.
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). (study)
Improve the Immune System
It is a miraculous yoga breathing exercise that may also affect the immune system. (study)
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 in 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 the intellectual ability can also be developed.
Kapalbhati Benefits For Skin and Hair
Kapalbhati not only reduces your physical and mental stress, but also helps you in enhancing your beauty. Let’s know how kapalbhati exericese provide glowing skin-
It should be practiced for 15 minutes. this pranayama removes toxins from the respiratory system and increases the oxygen levels in the lungs. as the name suggest Kapal means forehead and Bhati means glowing.
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
It is a traditional practice for internal cleansing. It cleans all the toxins which are present in any form. Profound breathing expands oxidation in your body promoting weight reduction. Breathing lifts digestion which in a roundabout way prompts weight reduction. Moreover, the breathing technique increases metabolism which supports weight loss.
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.
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.
Kapalbhati Side effects
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 that 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 the 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 hernia, are not recommended to practice Kapalbhati.
- Kapalbhati should be done mostly in the morning or if it is isn’t possible then do it after 4 to 5 hours of taking food.
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