Introduction

In the domain of holistic fitness, Kapalbhati breathing techniques are a transformative approach because of their cleansing and energising effects. It is a process that involves short, forceful, and passive exhalation and inhalation. Moreover, It elevates the heart rate and oxygen consumption. Thus, it is a path of self-discovery guided by the wisdom of ancient yogic traditions.

Is Kapalvati a Breathing Technique

It is indeed a breathing technique characterised by rapid, forceful breathing techniques. As revealed, it focuses on exhalations in a way that contracts your abdominal muscles. Along with this, the air is inhaled normally, while exhalations are considered forced. Evidently, it is a breathing and, to be specific, inhalation technique under the process of pranayama.

Its original name signifies “shining forehead” due to its effects on the mind. Meanwhile, it is also known as “Bhastrika,” illustrating a progressive technique that includes breath retention. Also, it doesn’t cause any particular side effects. However, it should be restricted if the practitioner feels dizzy or faints. 

It is a part of shatkarma, purification through yoga, and body cleansing techniques. Its key requirement is that your bladder is empty at the time of practising this yoga. And be aware of the fact that this breathing technique generates a lot of body heat and dissolved water toxins. 

How to do Kapalvati Prayanayama

In order to do Kapalbhati, there are several steps to be followed and maintained. The following is a guide on how to practice it not only mindfully but also safely:

• Considering the position, sit with a straight spine. You can also lie down with your knees bent, and in this case, your hands should be on your abdomen.
• To focus, you must close your eyes and breathe deeply through both nostrils. And it should be noted that while exhaling, you should squeeze your stomach inwards to do it forcefully.
• Make sure that you are using your abdominal muscles properly for forceful exhalations to make it effective.
• With this in mind, repeat 30-120 exhalations with no strains while inhaling. Besides, try to complete 2-3 rounds in total.
• Consequently, you must relax before and after the process. Moreover, put your mind to it to perform better even as a beginner.

What are the benefits of Kapalbhati Yoga?

In addition to its positive energy, Kapalbhati has multiple benefits that you can enjoy. At this time, here are some positive effects to know about:

• Firstly, Kapalbhati has psychological benefits as it soothes the mind. And it is even said that it also improves concentration along with better mental focus.
• It aids weight loss by reducing the fat deposition in your body. It can be a good reason to start with it due to the effect of an increase in metabolic rate and fat metabolism.
• Importantly, it prevents one from lowering sugar levels if you have diabetes and provokes the pancreas to produce more insulin. 
• The Kapalbhati technique has the power to cleanse your body completely. Apart from this, it offers the benefits of correcting your glandular secretions.
• Last, but not least, it provides oneself with a spiritual awakening of the kundalini energy and makes you feel at peace.

What are the benefits of Kapalbhati yoga if you do it regularly

With consistency comes the advantages of Kapalbhati, which can help your lung capacity and create balance in your whole system. Above all, here are some listed results that can be noticed if it is practised regularly:

 

• Positive Energy: It energises the nerves and fills them with positive energy. This happens because of the balance it creates in the sympathetic and parasympathetic nervous system.
• Mental strength and emotional stability: Kapalbhati is a great method to deal with your mental strength and emotional stability. Because, in particular, it reduces stress, anxiety, and mood swings.
• Skin issues: Through its practice, your blood circulation improves, which eventually helps your skin issues as well if you are dealing with any.
• Congestion from the respiratory tract and helping with asthma symptoms: Along with this, as a breathing technique, it removes congestion from the respiratory tract and prevents other issues. Also, it helps with asthma symptoms.
•  Physiological and psychological mechanisms: Kapalbhati leads to the overall harmony of physiological and psychological mechanisms.

Conclusion

Altogether, Kapalbhati provides cleansing and rejuvenating effects on the mind-body system. And to sustain all its benefits, it needs to be practised correctly under the guidance. In the initial steps of energising, it might cause perspiration and detoxification. But as you proceed, you can enjoy several benefits like improvement of organ function and systems like respiratory, circulatory, digestive, and endocrine. The use of this technique also benefits your nervous system, making you feel more mentally at peace with yourself. Since it is an advanced practice, it has spiritual benefits as well. Likewise, instilling it in your daily routine only adds to your lung capacity, BP, and even weight management. Alongside the overall positive effects, Kapalbhati promotes homeostasis and resilience against lifestyle diseases. Moreover, it is a healthier and better life practice, even though it is just a breathing technique that can be mastered through regularity.

Kapalvati Pranayama is not just a breathing technique; it’s a path to discovering the incredible potential within you. You can also learn more about breathing techniques and mental health hacks from United We Care.

References

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[2] S. K. Jha, R. K. Goit, and K. Upadhyay-Dhungel, “Effect of Kapalbhati on Blood Pressure in Naive,” [Online]. Available: https://www.researchgate.net/profile/Kshitiz-Upadhyay-Dhungel/publication/319017386_Effect_of_Kapalbhati_on_Blood_Pressure_in_Naive/links/5a40617eaca272d294527cc5/Effect-of-Kapalbhati-on-Blood-Pressure-in-Naive.pdf.

[3] D. R. Kekan, “Effect of Kapalbhati Pranayama on body mass index and abdominal skinfold thickness,” Ind Med Gaz, vol. 431, pp. 421-5, 2013. [Online]. Available: https://www.systemanatura.com/content/uploads/2016/04/Kapalbhati_BMI.pdf

[4] N. Dhaniwala, V. Dasari, and M. Dhaniwala, “Pranayama and Breathing Exercises – Types and Its Role in Disease Prevention & Rehabilitation,” Journal of Evolution of Medical and Dental Sciences, vol. 9, no. 44, pp. 3325-3330, [Online]. Available: https://www.researchgate.net/profile/Nareshkumar-Dhaniwala-2/publication/345310834_Pranayama_and_Breathing_Exercises_-Types_and_Its_Role_in_Disease_Prevention_Rehabilitation/links/5fa2b5fd92851cc286937fcf/Pranayama-and-Breathing-Exercises-Types-and-Its-Role-in-Disease-Prevention-Rehabilitation.pdf

[5] R. Jayawardena, P. Ranasinghe, H. Ranawaka, N. Gamage, D. Dissanayake, and A. Misra, “Exploring the therapeutic benefits of ‘Pranayama’ (yogic breathing): A systematic review,” International Journal of Yoga, vol. 13, no. 2, p. 99, 2020. [Online]. Available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336946/