Breath-work has been revered for centuries as a tool for wellbeing. Modern science now proves its powerful effects on our minds and bodies. This series highlights special breathing techniques that invigorate, relax and restore.
What is kapalabhati breathing?
Also known as breath of fire, kapalabhati is a powerful and energising breath-work technique. It consists of a series of short, forceful exhalations, combined with passive inhalations. Exhales are created by powerful contractions of the lower abdomen, which push the air out of the lungs. The inhales follow passively as the contractions release, and the air is sucked back into the lungs.
The benefits
The name of this technique comes from two Sanskrit words – kapāla, meaning ‘skull’ and bhāti, meaning ‘shining’. For centuries, kapalabhati has been renowned for its ability to clear and illuminate the mind and body.
Kapalabhati helps to cleanse the nasal passages and sinuses, as well as clearing and strengthening the lungs and respiratory system. This dynamic breath-work practice gives the brain an enlivening supply of oxygen-rich blood and boosts circulation. It also strengthens and tones the diaphragm and abdominal muscles, and aids digestion. As a result, kapalabhati is said to be a great way to detoxify the whole body.
Kapalabhati also helps to subtly energise the nervous system, calming and uplifting the mind.
How to practice
1. Find a comfortable seated position. It’s best to practice kapalabhati on an empty stomach.
2. Place a hand on your lower belly. Quickly contract this area as you exhale a burst of air.
3. Quickly release the contraction so that the belly ‘rebounds’ and the air is sucked back into your lungs.
4. Continue this same rhythm of forceful exhales as you contract the belly and passive inhales as you release. It’s best to go slowly at first. Begin with 10-12 repetitions at a pace of one exhale-inhale cycle every second or two.
5. As you become more familiar with the technique, you can increase to about two exhale-inhale cycles every second. This is a powerful technique, so always ensure this feels comfortable for your body.
6. As you breathe, imagine a bright light illuminating the inside of your skull.
7. Start with around 20 inhale-exhale cycles. Gradually build this up each time you practice, up to 100 cycles or more.