How many times should one do kapalbhati?

Question

How many times Kapalbhati Pranayama should be done in one day or one time.My age is 45 years

Answer 1

Lets first understand the basic principle of kapalbhati pranayama.

• In this pranayama, there is active and forceful exhalation (breathing out) and passive inhalation (breathing in). This means that we consciously breathe out repeatedly without bothering about inhalations. Passive inhalation means breathing in, without any conscious effort and which is automatic. Remember, exhalation and inhalation are done through nostrils.
• Another point that we need to understand is that exhalation is done in synchronisation with the abdominal movements. This means that as you exhale, you should pull your abdomen inward (use your abdominal muscles). So, because the inhalation is passive, abdomen returns to its position automatically after each exhalation.

Our normal breathing pattern is first inhale and then exhale. So, basically, you reverse your normal breathing pattern during kapalbhati. You consciously exhale as I discussed above and your body automatically inhales. This is one stroke.

At the age of 45, if you are beginner, and do not have any other complications like high blood pressure, cardiac problem, long term diabetes, nor any spinal injury or spondylitis, you just sit keeping your spine straight and do kapalbhati with 20-30 strokes in one round in the beginning. After every round, you will feel automatic suspension of breathing for a while. So, take rest either sitting or lying on the ground in shavasana for one minute, then make another round with 20-30 strokes and then take rest and enjoy a deep state of silence, deep rest and freshness.  How many exact number of strokes you should practice per round depends on your capacity? So, every time you do any physical exercise or breathing exercise, always do it within your limit. 5 rounds are enough to start with.

After few weeks of practice, slowly you can increase the speed and number of exhalations to about 30 to 60 per round and even beyond 60 to 120, depending on your capacity. Similarly, the number of rounds can also be increased after a prolonged regular practice.

But if you suffer from any chronic disease which generally happens - diabetes, hypertension, cardiac, lower back, spondyitis, abdominal surgery -  at this age of 45, you should consider precautions and never do any excess. You should practice kapalbhati moderately. Women should avoid practice of kapalbhati during menstrual period.

But be aware that these exhalations should be regular and smooth without any jerky breaths and movements.

You should continue the practice until you feel fatigued or discomfort in the abdomen or back. Stay within your limits. Avoid overdoing to prevent injury. Always practice in a non-competitive and calm mood.  See my video on preventing injury by staying within your limits.

https://www.youtube.com/watch?v=EZ-guXACgcM

Although one time practice per day is sufficient, you can practice two times (one in the morning and one in the evening) normally. Please ensure that this should be done on empty stomach and within your limits.

RELATED: Difference Between Kapalbhati & Bhastrika.

Answer 2

I may further add that the number of times one should do Kapalbhati can vary depending on individual factors such as health, fitness level, and experience with the practice. Kapalbhati is a pranayama (breathing exercise) that involves forceful exhalation and passive inhalation. It is believed to have various health benefits, including improving lung capacity, enhancing digestion, and reducing stress.

For beginners, it is generally recommended to start with a few rounds and gradually increase the repetitions over time as the body gets accustomed to the practice. Here's a suggested approach:

Beginners: Start with 1 to 3 rounds of Kapalbhati, with each round consisting of 20 to 30 rapid and forceful exhalations followed by passive inhalations.

Intermediate practitioners: As you become more comfortable with the practice, you can gradually increase the number of rounds. You may aim for 5 to 10 rounds of Kapalbhati, with a short rest between each round.

Advanced practitioners: Advanced practitioners may perform more rounds, but it is essential to listen to your body and avoid overexertion.

It's important to practice Kapalbhati with awareness and avoid straining excessively. If you experience any discomfort or dizziness during the practice, stop immediately and take a break. It's always beneficial to learn Kapalbhati from a qualified yoga instructor who can guide you with proper techniques and modifications based on your individual needs.

Remember that pranayama practices are best learned under the guidance of a qualified instructor to ensure safety and effectiveness. If you have any underlying health conditions or concerns, consult with a healthcare professional before starting any new breathing exercises or yoga practices.