8 Magical Benefits Of Kapalbhati Pranayama

Kapalbhati Pranayama is a yoga practice for conscious breathing; it involves passive inhalation and forceful exhalation. This simple practice is one of the most famous pranayamas and can actually be really beneficial to your health, both mental and physical.

A well-loved yoga practice, most beginners start their journey to Pranayama with Kapalbhati and other similar beginner-to-intermediate practices. Interestingly, its name ‘Kapalbhati’ comes from two Sanskrit words Kapal meaning ‘skull’ and Bhati meaning ‘shining’ or ‘illuminating’.

While the name Kapalbhati is quite famous, not everyone knows the health benefits of this breathing practice, which underscore why you should pick it up even if you don’t do yoga or pranayama.

So, if you’re thinking of giving Kapalbhati a go, or are simply curious as to how a simple breathing exercise can be so beneficial, then keep reading this blog! Apart from highlighting Kapalbhati pranayama benefits, we will also tell the correct way to do Kapalbhati!

What is Kapalbhati?
What Are The Main Benefits of Kapalbhati Pranayama?
What Happens When You Do 30 Minutes of Kapalbhati Daily?
What Is The Correct Way To Do Kapalbhati?
Dietitian’s Recommendation
The Final Say
FAQs
References

What is Kapalbhati?

In yoga, we have a subset of practices that focus solely on a variety of breathing/respiratory techniques. These breathing practices are known as Pranayamas. In the chest of many pranayamas, we have Kapalbhati Pranayama — a breathing technique that involves slow inhalations and forceful exhalations.

The word Kapalbhati is derived from two Sanskrit words Kapal meaning ‘skull’ and Bhati meaning ‘shining’ or ‘illuminating’. True to the meaning of its name, Kapalbhati Pranayama is known for its illuminating effects on the mind. In fact, it is also considered to be a technique of cleaning the body and mind by removing harmful toxins and negative thoughts from a person.

You may think Kapalbhati Pranayama is easy to do (after all, isn’t it just breathing with a little forceful ehalation?) and you might be right in thinking so but there are certain elements to this practice that are easily ignored, and when they’re ignored, you won’t get all the benefits of Kapalbhati Pranayama,

In the next section, we will walk you through all Kapalbhati Pranayama benefits, and then we will show you the correct way to do Kapalbhati Pranayama.

Also Read: Detox And Clean Your Lungs With These 5 Yoga Asanas And Pranayama!

What Are The Main Benefits of Kapalbhati Pranayama?

What Are The Main Benefits of Kapalbhati Pranayama

The main benefits of kapalbhati are as follows:

1. Balances Kapha Dosha — eases cough-related issues & sinus congestion

Kapha Dosha is one of three main doshas in Ayurveda, and when it’s imbalanced, it can make a person sick. The nature of Kapalbhati Pranayama is considered Kapahara, which means that Kapalbhati can remove excess Kapha from the body.

Many yoga texts highlight Kapalbhati Pranayama as one of the best pranayamas for clearing dushita kapha (imbalanced Kapha) vitijatiya tatva (harmful elements in the body). So, if you’re dealing with problems like coughing or sinus congestion, practicing Kapalbhati regularly can help alleviate these symptoms by balancing the excess Kapha.

2. Cleanses The Frontal Brain — removes mental fog & increases focus

As we’ve already covered, Kapalbhati Pranayama has benefits not just for the body, but also the mind. It’s known for its ability to cleanse the frontal brain by stimulating the movement of cerebrospinal fluid, which promotes mental clarity and focus.

The rapid exhalations of Kapalbhati Pranayama help stimulate the brain, increase oxygen supply, and improve blood circulation in the brain. This practice also helps clear mental fog, enhancing concentration and cognitive function. Regular practice can leave you feeling mentally refreshed and alert.

3. Gives Stress-Relief & Calms The Mind

Kapalbhati Pranayama can be a powerful stress-relief tool that helps calm the mind and ease stress-related difficulties. By practicing this pranayama regularly, you stimulate your nervous system and improve blood circulation for better oxygen flow to the brain. This surge of energy helps to clear mental clutter, promoting a sense of calm, peace, and balance.

If you’re stressed out or anxious on a daily basis, incorporating Kapalbhati Pranayama into your routine can effectively counteract anxiety and tension, activating your body’s natural relaxation response and giving you a sense of calm.

Also Read: How To Calm Anxiety Instantly? Try These 10 Pressure Points For Anxiety & Panic

4. Helps You Get Better Sleep — better sleep = better health

If you fix your sleep schedule and get ideal sleep every day, many of your problems will be resolved automatically. And to get better sleep, we have Kapalbhati Pranayama! By calming your nervous system and reducing stress, Kapalbhati makes it easier for you to unwind before bed and get a better, restful sleep.

Research into the effects of Kapalbhati Pranayama on the human body shows that it can treat insomnia and improve the practitioner's physical and mental health.

5. Improves Blood Circulation — no more fatigue & headaches

Regular practice of Kapalbhati Pranayama can improve blood circulation in your body, which can treat various problems such as fatigue, headaches, poor digestion, and cold extremities. Not only this, but with improved blood circulation, Kapalbhati also improves the vitality of your organs.

You don't even need to do Kapalbhati for long periods of time for this benefit. It has been found that in just 15-20 minutes of doing Kapalbhati Pranayama, you can significantly improve blood flow in your body.

6. Better Digestion — reduces digestive problems

Jatharagni, or the digestive fire, is an important element in your digestive system. When it’s weak, you may start experiencing digestive issues like bloating, indigestion, and flatulence. So, if you’re having such problems, incorporating Kapalbhati Pranayama into your routine can be beneficial. Its regular practice can enhance digestion, reduce bloating, and support overall gut health.

7. Eases Constipation For Smoother Bowel Movements

Constipation is a common yet disruptive problem that can happen to anybody and ruin their quality of life. Kapalbhati Pranayama can be highly effective in easing constipation by stimulating the abdominal muscles and promoting better digestion. The rapid exhalations help to massage the digestive organs and encourage smoother bowel movements.

8. Remove Toxins From The Body

Our bodies produce many toxins every day. Some of them are thrown out in the form of feces, urine and sweat, but usually, there are still some amounts of them left in the body. Kapalbhati Pranayama is excellent for detoxifying the body by promoting deep exhalations that help flush out these accumulated toxins.

The forceful breaths of Kapalbhati Pranayama stimulate the organs, increase circulation, and activate the lymphatic system, aiding in the removal of waste and impurities. Regular practice supports the body's natural detox processes and leaves you feeling revitalised.

Also Read: Natural Hormonal Reset: 5 Yoga Asanas for Hormonal Imbalance & Mindfulness

What Happens When You Do 30 Minutes of Kapalbhati Daily?

Kapalbhati is a powerful and energising breathing exercise that is part of traditional yogic practices. Practicing Kapalbhati daily for 30 minutes can have several beneficial effects on your physical, mental, and emotional well-being. Here are some potential benefits:

1. Improved Respiratory Function

The intense and rapid breathing in Kapalbhati Pranayama can strengthen the respiratory system by expanding lung capacity and oxygen intake. This result is an improvement in your pulmonary function. If you want to see the advantages of Kapalbhati by doing it for 30 minutes, you have to consistently do it for at least 6 weeks straight.

2. Good For Digestion & Metabolism

When you regularly perform Kapalbhati, it can improve the digestive system by increasing oxygen flow to the internal organs. This enhances metabolic function and digestion. In fact, you can also see that Kapalbhati Pranayama can help you fight the serious symptoms of GERD and other stomach problems.

3. Increases Energy Levels

Kapalbhati should usually be done early in the morning because it is known to increase energy levels and reduce fatigue. When practicing respiratory exercises such as Kapalbhati Pranayama, the "rest and digest" system of your body (parasympathetic) slows down and your "fight or flight" system (sympathetic) becomes more active. Thus, after practicing Kapalbhati Pranayama, your brain shows more gamma waves, which indicates improved focus and control over wandering thoughts.

4. Aids in Weight Loss

Kapalbhati can be classified as a pranayama for weight loss. An eight-day research of 60 obese people, who practiced Kapalbhati for 30 minutes for six days a week, showed a decrease in their weight. It is perhaps caused by the intensive abdominal contractions involved in Kapalbhati. These contractions stimulate the respiratory system, the gastrointestinal system, and the abdomen externally, contributing to increased metabolism and fat burning.

Also read: Yoga Asanas for High Blood Pressure: 10 Proven Yoga Poses To Manage Hypertension

What Is The Correct Way To Do Kapalbhati?

The general steps to practice Kapalbhati Pranayama are as follows:

Sit comfortably with the spine straight. Place your hands on your knees with your palms open towards the sky.
Take a deep breath.
When you exhale, pull the navel back to the spine, as far as you can. You can have the right hand on your stomach to feel the abdominal muscles withdraw.
When you release the navel and abdomen, allow your breath to flow into your lungs.
Now, repeat this 20 times to complete one lap of Kapalbhati, but do it quickly and make your exhales forceful.
When you finish the round, relax with your eyes closed and observe the feelings in the body.
Do two more rounds of this breathing exercise.

Also read: 12 Yoga Poses For Migraines With Forms & Pressure Points To Relieve Pain!

Dietitian’s Recommendation

Incorporating Kapalbhati Pranayama into your daily routine can significantly improve your physical and mental well-being. I recommend combining it with a balanced diet and sufficient sleep to experience a massive improvement in your health.

Regularly practicing various pranayama besides Kapalbhati, like Brahmari, Anulom-Vilom, Bhastrika, will not only provide a number of health benefits, but also support a blissful and meaningful life. Lastly, I would propose practising this technique on an empty stomach, early in the morning for best results.

Dt. Lavina Chauhan

The Final Say

Rapid and forceful respiratory exercises, such as Kapalbhati Pranayama, have a cleansing effect on the body, inside and out. The key points of emphasis are active and forceful exhalation and slow and passive inhalation.

This practice should be added to your home yoga and pranayama routine. But even if you don’t practice yoga, you can do Kapalbhati Pranayama for its many benefits such as stress-relief, better energy, improved blood circulation, mental clarity, better digestion, etc. Just keep in mind that using the right technique is essential if you want to make the most of this pranayama.

FAQs

1. How many times should I do Kapalbhati?

For beginners, start with 3 sets of 20-30 breaths, and gradually increase the duration as you build endurance. Ideally, aim for 10-15 minutes of Kapalbhati practice daily for optimal benefits.

2. Can I practice Kapalbhati at night?

Yes, you can practice Kapalbhati at night, but it's best to avoid it right before bed, as it may energise you and make it harder to fall asleep. Practicing it at least an hour before bedtime can help you relax and improve digestion.

3. What are the side effects of kapalbhati?

Kapalbhati can cause dizziness, headaches, or strain on the abdominal muscles if done improperly or excessively. It's important to practice with the correct technique and avoid overdoing it to prevent these side effects.

References

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