Kapalbhati pranayama is an invigorating type of breathing practice. Kapalbhati pranayama benefits include enhanced circulation, a detoxed digestive system, and higher energy levels.
Below is a guide on how to do kapalbhati pranayama.
Begin in sukhasana. Cross at your shins, ground down through the sitting bones, and sit up tall. Roll the shoulders down and behind the ears. Then, relax the hands on top of the knees.
When you are ready to begin your breathing practice, take a deep breath in.
As you breathe out, pull the belly in. Feel your abdominal muscles contract and press against your navel against the spine.
Once you’ve emptied yourself of air, begin to exhale forcefully. Imagine that there is a blockage in your nostril and that you are trying to expel it.
Similarly, you can imagine that you are trying to snuff out the air in front of you as you exhale through your nose.
Continue to to do this for as many rounds as possible. Remember that Kapalbhati pranayama is an energizing breathing technique, and may leave you feeling warm or hot.
Practice awareness as you repeatedly breathe out. Notice the sensations that come with this breathing exercise.
Once you’ve completed several cycles of forceful exhalations, take in a deep recovery breath. Feel the breath fill your belly, chest, and lungs. Then, repeat the cycle once again.
For beginners, try to do seven to ten cycles of your Kapalbhati pranayama. With practice, you will feel the Kapalbhati pranayama benefits reinforced in your system.
Once you are done with all ten cycles, take a few minutes to breathe in freely and naturally. Notice any changes and observe any sensations that you feel in the body.
When you are ready to end your practice, open your eyes.
Remember that Kapalbhati pranayama is a very energizing practice, so you can do this in the morning or before a strong vinyasa practice. Enjoy!