Hatha YogaKapalabhati: Skull Shining Breath
Kapālabhāti
Series of short, forceful exhales from the belly with a passive inhale. Formally it belongs to the shatkarmas, the cleansing practices.
Kapalabhati translates as "skull shining." It's a rapid breath in which only the exhale is active: your belly pulls in sharply, air is pushed out through your nose, and the inhale happens on its own. Formally kapalabhati belongs to the shatkarmas, the cleansing practices, and that section has a separate page for it: kapalabhati as a cleansing practice.
The app rates it intermediate: 3 rounds of 30 exhales, paced by a metronome.
How to do it
- Sit with a straight spine, palms on your knees.
- Exhale sharply through your nose, pulling your belly in. The inhale happens on its own.
- Do a series of rhythmic exhales at the metronome's pace, about one per second.
- After each round, take one calm breath in and out, then rest with natural breathing.
More detail
Sit with a straight back, palms on your knees. Take one calm inhale before the first round. Each exhale is short and firm, driven by your abdominal muscles, while your shoulders, chest and face stay still. Don't pull the inhale in on purpose: your belly releases and the air comes in by itself.
The pace is about one exhale per second, and there's no need to go faster. Between rounds, breathe freely until your breath has completely settled. Common mistakes include rocking your torso, scrunching your face and making the inhale as forceful as the exhale. Practice on an empty stomach; mornings work best.
Benefits
Energizes, clears the airways, massages the abdominal organs
Cautions
- Hypertension
- Pregnancy
- Abdominal hernias
- Menstruation
- Heart disease
- Recent abdominal surgery
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Questions
Who shouldn't practice kapalabhati? The full list appears above, and it includes high blood pressure, heart disease, pregnancy, abdominal hernias and recent abdominal surgery. If you feel dizzy during a round, stop and breathe quietly.
How many exhales should a beginner do? The app uses 3 rounds of 30 exhales. If 30 feels like too many, start with fewer and keep every exhale even.
How is kapalabhati different from bhastrika? In bhastrika both the inhale and the exhale are active, while in kapalabhati only the exhale does the work.