Kapalabhati and Bhastrika Breathing Techniques
Introduction
Oh, Kapalabhati. Often dubbed a pranayama, it truly belongs to the category of kriyas—a cleansing practice. “Kapalabhati” translates to “skull shining”—as poetic as it sounds, the name captures its mental clearing purpose rather well. In the yoga world, it’s sometimes miscalled the “Breath of Fire,” unintentionally stirring up confusion with its Kundalini cousin of the same fiery nomenclature. Usually trotted out at the dawn of yoga classes to light the inner fires and jazz up the energy, Kapalabhati cozies up to asanas, giving them a dash of core warmth.
Benefits / Effects
The kapala in Kapalabhati doesn’t just shine—it sparkles, thanks to a comprehensive mental and physical cleanse. This practice sweeps your nasal passages clean like a spring breeze, banishes lethargy, and invites a delightful mental sharpness. It’s like espresso for your nervous system, minus the jittery aftermath. You’ll see a drop in carbon dioxide levels and a jump in digestive prowess. By the way, your abs get a toned makeover. Some victims—I mean, enthusiasts—claim it boosts oxygen absorption, but William Broad in The Science of Yoga might raise an eyebrow at that. Is more oxygen uptake really on the table? That’s a discussion for another tea circle.
Preparation
Olga Kabel, our prep guide extraordinaire, offers some sound advice for stepping into Kapalabhati mindfully. Her tips: indulge in progressive abdominal contractions, core fortification, soothing neck releases, and stretching those exhalations long and strong. These prep steps ensure your mind and body are simpatico and primed for action.
Instructions
Kick things off by drawing in luxurious breaths through the nostrils. Warm up with a few abdominal pull-ins as you exhale. Then dive into the Kapalabhati zone! Let the belly go limp as you spontaneously inhale. Speed up the exhalation pace, all while ensuring the abdomen steps in for a snug embrace. Keep upper body tension at bay, and remember: exhalation’s the star; inhalation’s the stagehand. Practice for up to a minute, segue to normal breathing, and maybe treat yourself to a trio of rounds.
Next Steps
If you feel like leveling up, try the single nostril remix. Start breathing exclusively through the right nostril for a couple of rounds, then switch to the left for equal karma before you round it off with both nostrils. Balanced breathing, balanced life.
Bhastrika
The distant yet related cousin of Kapalabhati, Bhastrika—or Bellows Breath—demands a bit more oomph with its punchy inhalations and exhalations. Gusty, isn’t it?
Contraindications
And now the fine print: Kapalabhati and Bhastrika come with advisory notes. Avoid them post-meal, during pregnancy, menstruation, with heart ailments, high blood pressure, eye or ear discomforts, or any herniated disco drama. For a more elaborate list, see General Practice Cautions.
For further exploration, visit Kapalabhati and Bhastrika Techniques.