Before we know the benefits of Kapalbhati Pranayama, let's see what this kapalbhati is – pranayama or kriya - and how is it practiced.
What is Kapalbhati - A Kriya or Pranayama?
In different yoga scriptures, kapalbhati has been treated as yogic cleansing technique, instead of pranayama.
Gherand Samhita on Kapalbhati
In Gherand Samhita, which has its first chapter on purification techniques called Shatkarmas and kept 'kapalbhati' at the last of six purificatory techniques - Dhauti, Basti, Neti, Laukiki, Tratak, Kapalbhati
धौतिर्वस्तिस्तथा नेतिर्लौलिकी त्राटकं तथा ।
कपालभातिश्चैतानि षट्कर्माणि समाचरेत् ।। ( घे०स 1/12 )
Classification of Kapalbhati
Kapalbhati is classified into three types in Gherand Samhita:
- Vama-krum Kapalbhati (Alternate Nostril Breathing)
- Vyut-Krum Kapalbhati (Taking water through nostrils and expelling through mouth)
- Sit Krum Kapalbhati (Taking water through mouth and expelling through nostrils)
Hatha Yoga Pradipika on Kapalbhati
Another Hatha Yoga Text, Hatha Yoga Pradipika has devoted its 2nd chapter to purification techniques and kept ‘Kapalbhati’ at the last of six purificatory techniques - Dhauti , Basti , Neti, Trataka, Nauli, Kapalbhati.
धौतिर्बस्तिस्तथा नेति: त्राटकं नौलिकं तथा ।
कपालभातिश्चैतानि षट् कर्माणि प्रचक्षते ।। ( ह०प्र० 2/22 )
As the name suggests, the main objective of Kapalbhati is to purify the whole skull by purifying the nostrils and oxygenating the brain cells. Let’s see below how this objective is achieved.
Shatkarmas has very great importance in keeping the body healthy as these techniques removes the metabolic wastes from the body which if accumulated in the body are the cause of the metabolic disorders. These purificatory techniques are appreciated to such an extent that Gherand Samhita says that if such practices are observed, old age never comes to him who practices such purificatory techniques.
Similarly, Kapalbhati plays a great role in treatment of kapha (disorders of phlegm) issues, as its practice helps in cleansing of upper respiratory tract, especially nostrils. For Sit Krama Kapalabhati, the Hatha Yoga text states that by its practice, one can become like the God of Cupid.
I suggest that one should not ignore other purificatory techniques while practising kapalbhati.
Kapalbhati after Kunjal and Neti Kriya
But the above mentioned techniques of kapalbhati are not that are practiced today worldwide. That practice of Kapalbhati is basically follow-up exercise usually done after Vaman dhauti (process of vomiting after intake of luke warm water upto the level of throat) Kunjal kriya or Jala-neti kriya (irrigation of nostrils with salty luke warm water) is performed. After Kunjal kriya or neti kriya is performed, some remnant water is left in the nostrils. The nostrils are made dry so that they can function normally; else one suffers from headache or respiratory problem (because of droplets causing the respiratory tract more humid). So what is done to remove the remnant water out of the nostrils, is to stand in forward bending position (45 degree) placing hands on the knees, forcefully exhale through the nostrils with passive inhalation (automatic) forcing/contracting the lower abdomen inside (blowing out), until the nostrils feel dry. This process is called kapalbhati. So, kapalabhati is usually practiced to eliminate the remnant water out of the nostrils after kunjal kriya or neti kriya is performed. So, this is one of the benefits of Kapalbhati. How do you feel after kapalbhati? – You can breathe more freely afterwards, isn’t it so? If you are used to meditation or doing pranayama, it is better to practice after kapalbhati. You will feel lighter and feel easily to go into the depths of meditation.
Generally for asthma patients, it is recommended that they should refrain from any pranayama practices in which you can extend the inhalation or retain the breath after inhaling. But Kapalbhati pranayama can be adopted by these patients, as during this breathing, we forcefully exhale actively with passive inhalation.
As we have learnt that this practice has cleansing effect on the lungs in elimination of cough/phlegm as well as oxygenation of brain cells/tissues, it is called front brain shiner i.e. kapal bhati. Kapal means skull and bhati means shining.
Today, this process is modified into pranayama by redesigning its process in sitting postures.
How to Practice Kapalbhati Pranayama?
(i) Sit in any comfortable seated position.
(ii) Settle yourself. Inhale deeply and exhale fully three times.
(iii) Inhale and contract your lower abdomen (remember lower abdomen) to rapidly expel air from your lungs through your nose. Allow next passive inhalation through the nose followed by active exhalations.
(iv) Keep trying upto 10-20 abdominal contractions with passive inhalations.
After a period of regular practice, increase upto 50 – 100 contractions with weekly increments.
Important Points to remember during Kapalbhati
(i) Do kapalbhati breathing from the lower abdomen, below abdomen.
(ii) Inhalation is Passive and not active.
(iii) Keep the lower back straight.
(iv) Always practice Kapalbhati within your own range of capacity. If you have any medical issues, talk with your doctor before practicing yoga. Always practice under qualified yoga practitioner.
Benefits of practicing Kapalbhati Pranayama – scientific explanation/ mechanics
(i) As during the kapalbhati practice, we tend to focus on active & forceful exhalation, elimination of all accumulated carbon dioxide in and around the cells/ tissues of the body is accelerated. Because of passive inhalation, oxygenation process is not stopped. Therefore, it is called kriya one because of elimination of remnant water after neti or kunjal kriya.
(ii) Abdomen is used for active exhalation. Due to the usage of abdominal muscles, there is movement of extra-cellular fluids /blood around the abdominal organs. This congestion of blood is lessened and fresh blood fills the extra cellular space/ capillaries and hence, fresh nutrition. So, all the abdominal organs are toned up. In our tradition, it is said that if Madhya Pradesh (middle part) functions well, the whole country (whole body) works well. So, all the health is based on the digestive and assimilative system. This system is toned well by regular practice of kapalbhati.
(iii) If you have constipation, kapalbhati will help to relieve from this ailment. But this will help you only if your intake consists of diet that contains roughage and water, else it will not.
(iv) After kapalbhati is practiced, there is temporary suspension of breath during which one feels mental tranquility which can be used for entering into the depths of meditation. It has profound effects on the nervous system. So, it can be practiced for stress relief. But still you need to counter the cause of stress – your mental weakness – strengthen yourself with meditation and relaxation techniques. Else, this would alone be not able to help you.
(v) Facial muscles and nerves are rejuvenated. Beauty of the face is improved.
(vi) Sure, Weight loss is also an advantage of doing this practice. But I cannot guarantee the effects of kapalbhati on weight loss unless you supplement your body with proper nutrition and proper detoxification methods like detoxifying diet, liver cleanse, kidney cleanse, acidity cleanse, etc. alongwith proper sleep.
(vii) When you feel fatigue, you can practice kapalbhati. You will become alert and energetic.
(viii) At pranic level, when we combine this kapalbhati with other pranayama, our pranic channels and chakras are purified. Sattvic diet and meditation no doubt play important roles in complementing this spiritual practice. The chakras are activated and kundalini is awakened only during intense sadhana. Casual practice can only help in attaining health at physical level. Sattvic diet is well explained in Bhagwad Gita and Hatha Yoga Pradipika as well as Gherand Samhita.
Contraindications of Kapalbhati
(please do not ignore this list; I have seen people with the following situations / conditions have practiced and developed severe conditions. A decade ago, people used to say that Yoga Hurts. This was because of the practice by the people having following conditions. Sage Patanjali had already mentioned in his sutra – Sthiram Sukham Asanam, which means asana is that posture which is comfortable and steady. It suggests practitioners never to go beyond his capacity while practicing yogic exercises. I have people with back pain and practicing forward bends and progressing to admission in the hospitals with incurable disorders.)
(i) Don’t practice kapalbhati if you suffer from Heart disease
(ii) Don’t practice kapalbhati if you suffer from back pain. Kapalbhati involves abdominal force which can aggravate the back pain.
(iii) Don’t practice Kapalbhati if you suffer from hypertension or high blood pressure. Kapalbhati or bhastrika practices are heating practices that should be practiced with very due care in case of hypertension or cardiac disorders.
(iv) Don’t practice Kapalbhati if you have recent abdominal or back surgery.
(v) Don’t practice kapalbhati even if you suffer from insomnia. Not to do it close to bed time, as doing kapalbhati can activate the nervous system and potentially interfere with sleep. Even avoid bhastrika, agni sara kriya or sun salutation or any sort of exercise involving rapid breathing techniques.
(vi) Don’t practice Kapalbhati during pregnancy or menstrual periods.
(vii) Don’t practice kapalbhati if you feel fainting or dizzy. Even you are suffering from epilepsy.
Reference Books on Kapalbhati:
- Yoga as Medicine by Timothy McCall
- Anatomy of Hatha Yoga by H David Coulter
- Asana Pranayama Mudra Bandha (Bihar School of Yoga)
