Kapalabhati Breathing
Rapid exhales that clear the mind and energize the body
Kapalabhati translates to 'skull shining' — kapala (skull) and bhati (shining, illuminating). The name reflects the technique's reputation for clearing mental fog. Unlike most breathing exercises that emphasize the inhale, kapalabhati focuses on sharp, forceful exhales. The inhale happens passively as the diaphragm rebounds.
The technique involves sitting upright, taking a normal inhale, then performing rapid, forceful exhales through the nose by contracting the abdominal muscles. The inhale is passive — the belly simply rebounds. A typical round is 30-60 rapid exhales, followed by a deep inhale and brief retention. Three rounds constitutes a standard practice.
Research published in the International Journal of Yoga (2014) found that kapalabhati practice increased alertness markers and reduced reaction times. The mechanism involves CO2 washout — rapid exhales reduce blood CO2, which temporarily shifts pH and increases neural excitability. This is also why the technique can cause lightheadedness if overdone, and why it's not recommended for beginners without guidance.
Benefits
- Clears mental fog and increases alertness within 2-3 minutes
- Strengthens the diaphragm and abdominal muscles over time
- Stimulates the sympathetic nervous system — a natural energizer
- Improves respiratory capacity and lung elasticity
- Traditionally used to prepare the mind for meditation
Frequently Asked Questions
Is kapalabhati safe for beginners?
Kapalabhati is an intermediate technique. Beginners should start with 20 exhales per round at a moderate pace and build up gradually. Stop if you feel dizzy. It's not recommended for people with high blood pressure, heart conditions, epilepsy, or during pregnancy. Start with gentler techniques like coherence breathing first.
How many rounds of kapalabhati should I do?
Standard practice is 3 rounds of 30-60 exhales each, with 30-60 seconds of normal breathing between rounds. Advanced practitioners may do 100-120 exhales per round. Always listen to your body — more is not always better.
What is the difference between kapalabhati and bhastrika?
Both use rapid breathing, but kapalabhati emphasizes the exhale (inhale is passive), while bhastrika uses equal force on both inhale and exhale. Bhastrika is more intense and generates more heat. Kapalabhati is the gentler starting point.
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