Pranayama is a vast topic, and today we will talk about an interesting technique called Kapalabhati. It has some differences from most classic yogic breathing practices, is easy to learn, and carries a lot of useful effects.
Features of this pranayama
The essence of Kapalabhati breathing is easily grasped through linguistic analysis of the word. “Kapala” means skull, and “Bhati” - cleaning. That is, the literal translation can sound like “skull cleaning”. Of course, this phrase should not be taken literally, since the skull implies the mind as a whole and the energy channels. Most pranayama techniques use a longer exhalation compared to inhalation; in the case of Kapalabhati, the breathing practice has a different rhythm - a sharp and short exhalation, followed by a smooth and calmer inhalation. This is the basis of the breathing technique.
Benefits
Kapalabhati pranayama bestows the practitioner with many positive results.
- Improves the nervous system, resulting in enhanced brain function, refreshed thoughts, and improved mood.
- Toxins are removed from the body and energy channels are cleansed.
- Cleanses the nasopharynx.
- Restores natural biorhythms.
- Activates the pineal gland and epiphysis, which affects the production of melanin, which is very useful for the body, as it helps fight stress and prolongs the youth of the physical body. And this is only a small part of the useful properties of this hormone.
- Strengthens abdominal muscles and massages internal organs.
- Improves the functioning of the gastrointestinal tract.
Contraindications
Contraindications include:
- Lung diseases.
- Hypertension.
- Abdominal hernia.
- Cardiovascular diseases.
Execution Technique
The main sequence of actions looks like this.
- Take a comfortable position (any comfortable asana). Close your eyes.
- The fingers of both hands can be interlocked in “Chin” or “Gyana” mudras .
- Place your hands on your knees, and relax your hands as well.
- Focus on your breathing. Make it even and calm.
- Take a deep and relaxed breath, and then a sharp and short exhalation.
- On the exhale, quickly and forcefully press the abdominal muscles against the spine, and on the inhale, relax the abdomen.
The optimal breathing intensity is 1-2 cycles per second, and depends on the experience of the practitioner. A cycle means a complete inhalation and exhalation. For the first time, to facilitate control over the process, you can use a watch.
Frequency and Duration
- Beginners will need 3 sets of 10 cycles. The rest between cycles should be about one and a half to two minutes.
- More advanced practices can include one set of 20-50 cycles, or focus on practice time of 5-7 minutes, taking breaks based on well-being. The number of cycles remains the same. $1. Ideally, you should strive to reach 108 breaths per cycle. The number of approaches with increasing skill level does not change - there should be 3.
Common Mistakes
- Inhalation and exhalation are equal in duration. Inhalation should be at least three times longer than exhalation.
- Excessive tension of the abdominal muscles. The diaphragm should remain soft, and only its movement is allowed during the Kapalabhati practice.
- Involvement of the chest and upper lungs in breathing. Only the diaphragm helps to inhale and exhale air.
- Tense face and body. Relaxation is the basis for many exercises. The breathing technique is very simple, but at the same time powerful and effective. For best results, it is rational to perform it in the morning, on an empty stomach, or before the start of each series of asanas, in order to cleanse the lungs of residual waste air and saturate the blood with oxygen.
