(2) Kapalabhati Pranayama
(Skull Shining Breath)
Kapalabhati is a dynamic and purifying breathing technique that invigorates the mind and body. The name Kapalabhati comes from Sanskrit: Kapala meaning "skull" or "forehead," and Bhati meaning "to shine" or "to illuminate." It's often called "Skull Shining Breath" because it is believed to bring clarity, warmth, and energy to the frontal lobes of the brain. This practice involves a series of strong, short exhalations and passive inhalations.
How to Practice:
Find a Comfortable Seat: Sit in a comfortable meditative posture (like Sukhasana, Padmasana, or on a cushion) with your spine erect and shoulders relaxed.
Initial Breaths: Take a few normal, deep breaths to settle yourself.
Active Exhalation: Begin by taking a full, deep inhalation. Then, powerfully and rapidly contract your abdominal muscles to force a short, sharp exhalation through both nostrils. You should feel your navel pull back towards your spine with each exhalation.
Passive Inhalation: Immediately after the active exhalation, simply release your abdominal muscles. The inhalation will happen automatically and passively as air rushes back into your lungs. Do not actively inhale.
Rhythm and Pace: Continue this rhythmic pattern of active exhalations and passive inhalations. Start slowly (perhaps one exhalation every 1-2 seconds) and gradually increase the pace as you become more comfortable, but never compromise control or comfort.
Focus: The emphasis is on the sharp, active exhalation. The inhalation is merely a recoil.
Rounds: Perform 10-20 repetitions to start, at the end of each round on an exhale pull the belly towards then spine squeeze the pelvic floor & tuck chin to chest (maha bundha) hold for 5 seconds then take a big inhale lifting your head up and then return to normal breathing. Take a moment to observe the sensations in your body and mind. You can do 2-3 rounds, with a period of normal breath in between.
To Conclude: After your final round, take a deep breath in, hold it gently for a few seconds (if comfortable), and then exhale slowly and completely.
Benefits:
Purifies the Respiratory System: Acts as an excellent cleansing process for the lungs, clearing toxins and mucus.
Energizes and Invigorates: Generates heat in the body, stimulating metabolism and awakening the mind.
Enhances Mental Clarity: The "shining" effect on the skull leads to improved focus, alertness, and cognitive function.
Strengthens Abdominal Muscles: The vigorous contractions tone the abdominal wall.
Stimulates Digestion: The rhythmic movement massages internal organs and can improve digestive fire (agni).
Uplifts Mood: Can help alleviate lethargy and mild depressive states by bringing a rush of energy.
Effects on Doshas (Ayurvedic Perspective):
Vata: Kapalabhati can be stimulating for Vata. While it can help clear stagnation, excessive or forceful practice might exacerbate Vata's airy, mobile, and dry qualities, potentially leading to anxiety or restlessness. It's best practiced by Vata types at a slower, more controlled pace and followed by calming practices like Nadi Shodhana.
Pitta: This practice significantly increases heat (agni). While beneficial for stimulating digestion, Pitta types, who already have an abundance of heat, should practice Kapalabhati with caution and moderation. Too much can aggravate Pitta, leading to irritability, inflammation, or heartburn. Short, controlled rounds are advisable.
Kapha: Kapalabhati is exceptionally beneficial for Kapha individuals. Its heating, drying, and stimulating qualities directly counteract Kapha's cold, heavy, and stagnant nature. It effectively clears congestion (respiratory and mental), boosts metabolism, and invigorates the body and mind, combating lethargy.
Focus of Awareness:
The sharp, active exhalation and the passive, effortless inhalation.
The rhythmic movement of the abdominal muscles.
The feeling of warmth and energy generated within the body.
Important Considerations & Contraindications:
Avoid if pregnant, during menstruation, or if you have high blood pressure, heart disease, epilepsy, hernia, gastric ulcers, or recent abdominal surgery.
Always practice on an empty stomach.
If you feel dizzy, lightheaded, or experience any discomfort, stop immediately and rest. This is a powerful practice, and moderation is key.