Breathing exercises – kapalabhati I (pranayama)

Kapalabhati I is a simplified form of the bhastrika (bellows). This pranayama keeps the lungs elastic and is an excellent pulmonary exercise that also cleanses the nostrils and strengthens the salivary glands. Psychologically, kapalabhati increases concentration and will improve memory. Unlike normal breathing, while performing kapalabhati, inhalation is passive and exhalation is active and abrupt. During this yoga breathing exercise, observe jalandhara bandha and jnana mudra and focus on the abdominal area below the navel, where the muscles contract powerfully during the exercise.

Contents

• Origin of kapalabhati I (pranayama)
• Technology
• Points of attention
• Elaboration
• Health effects of kapalabhati I (pranayama)

• Therapy

Origin of kapalabhati I (pranayama)

The Sanskrit word kapala means ‘skull’ or ‘head’, and bhati means ‘cleansing’ or ‘purification’. The literal meaning is therefore ‘cleansing of the head’. In a comprehensive sense, this pranayama from hatha yoga purifies the vegetative nervous system, which, according to yoga philosophy, also benefits memory.

Lungs
This cleansing exercise is part of the shat-kriyas (purification methods). In orthodox yoga, kapalabhati I precedes the pranayamas and asanas to thoroughly cleanse the lungs and promote oxygen absorption in the blood.

Siddhasana with jnana mudra / Source: Jemasty, Wikimedia Commons (CC BY-SA-3.0)

Technology

Kapalabhati I is a rapid, energetic contraction of the abdominal muscles, which forcefully expel the air. Unlike normal breathing, in this breathing exercise the inhalation is passive and the exhalation is active, with only the abdominal muscles contracting.

1. Sit in padmasana (lotus pose) or siddhasana (completion pose).
2. Observe jalandhara bandha (pressing the chin to the chest) and jnana mudra.
3. Begin this pranayama by quickly and forcefully pushing the air out of the lungs with one exhalation.
4. Stay in bahya kumbhaka for a few seconds while the lungs are empty.
5. Relax the abdominal muscles. The lungs now automatically fill with air. This is a passive process.
6. Keep the chest in the inhalation position. Note that the chest remains motionless during kapalabhati. Although this pranayama involves abdominal breathing, the chest plays an important role avoiding any active movement of the chest muscles. Once the lungs are filled, expel the air in a strong burst. The abdominal muscles should be the pacemaker during exhalation. In this process, first relax the abdomen, which then bulges. The center of gravity of the torso is in the lower abdomen.
7. Then forcefully contract the abdominal muscles, especially the rectus abdominal muscle. The air is now violently expelled from the lungs. Then relax the abdominal muscles and passive inhalation starts again. Kapalabhati thus consists of a rapid succession of forcefully expelled air, while the chest remains in the inhalation position.
8. Gradually increase the air expulsion rate from 12 to 60 times per minute.
9. The inhalation takes three times as long as the (forceful) expulsion of the breath. Hold kapalabhati I for several minutes.
10. Stay in padmasana (lotus pose) or siddhasana (finished pose) for a moment.
11. Rest in savasana (corpse pose).

Padmasana (lotus position) / Source: MyA, Wikimedia Commons (CC BY-SA-3.0)

Points of attention

There are some points to pay attention to while performing this pranayama . This way the chest should not move. Keep shoulders low and back straight and still. The number of breaths per minute should not be at the expense of the power of each breath. Each inhalation lasts three times longer than the exhalation.

Elaboration

Kapalabhati is a cleansing pranayama that causes a significant drop in CO2 levels in the blood. This temporary and essentially abnormal drop in carbon dioxide feels good, but above all stimulates intracellular metabolism because the cells can release their CO² more easily to the internal environment (extracellular space) as a result of the drop in carbon dioxide. In addition, kapalabhati ensures a free circulation of prana (life energy) in the physical body. Thanks to the pumping action of the diaphragm, the venous blood returns to the arterial system more quickly and is once again supplied with oxygen. In other words, the blood circulation gets a big boost.

Pulmonary gymnastics
Kapalabhati also cleans the alveoli (spongy tissue) and keeps them in good condition. The breathing exercise is therefore an effective lung exercise and has an invigorating effect on the vegetative nervous system. The abdominal organs also receive a thorough massage. People with lung diseases and heart problems should seek medical advice before starting kapalabhati.

OM symbol / Source: Brenkee, Pixabay

Health effects of kapalabhati I (pranayama)

Thanks to kapalabhati, the lungs maintain their elasticity. The solar plexus ( solar plexus) is charged with prana , which benefits vitality and concentration. With this yogic breathing exercise it is important that you first master the abdominal breathing and subsequently the complete yogic breathing.

Therapy

Kapalabhati I is a classic breathing exercise and has a therapeutic and supportive effect on the following ailments, complaints and conditions:

• Mucus formation in the airways.
• Constipation (kapalabhati stimulates peristalsis in the gastrointestinal tract).
• Sadness, depressive feelings.
• Poor blood flow in the extremities.
• Flabby abdominal muscles.
• Stuffed nose, mucus formation in the sinuses.

read more

• Breathing exercises (pranayama) for beginners and advanced students
• Yoga (asanas) for beginners and advanced
• History of yoga – hatha yoga
• Breathing exercises – holding the breath (kumbhaka pranayama)
• Breathing exercises – sitali (pranayama)