Kapalbhati Pranayama – Instructions and Benefits

Kapalabhati Pranayama categorized as an intermediate pranayama that comprises of short, powerful exhales and passive inhales. The exercise is a practice of internal purification. It works towards toning and cleansing the respiratory system via encouraging the release of toxins and waste matter. The pranayama acts as a tonic for the system, refreshing and rejuvenating the body and mind.


Step 1: Sit in a comfortable position with your spine is straight and your abdomen not compressed.

Step 2: Rest your hands on your knees, palms facing down.

Step 3: Bring your awareness to your lower belly.

Step 4: To heighten your awareness, place your hands, one on top of the other, on your lower belly.

Step 5: Inhale through both nostrils deeply.

Step 6: Contract your low belly, forcing out the breath in a short burst.

Step 7: Release the contraction. Make sure the inhalation should is automatic and passive. The major focus should be on exhaling.

Step 8: Initially, you must begin slowly and aim or 60-70 contractions per minute. Slowly, you can increase the pace, aiming for 90-100 exhalation/inhalation cycles per minute.

Step 9: After one minute of the exercise, inhale deeply through the nostrils, and then exhale slowly through your mouth.

The Benefits of Kapalbhati Pranayama

  • Cleans capillaries of the remotest part of the body.
  • Purifies the anterior portion of the brain.
  • Aid in combating many diseases such as asthma, diabetes, and chronic bronchitis.
  • It also combats many nervous disorders.
  • Cleans the nasal passages.

Tips for Kapalbhati Pranayama

When practiced correctly, Kapalabhati Pranayama will cleanse, energize, and refresh your mind, body, and spirit. However, the pranayama requires a lot of knowledge about how to perform it and experience with basic breathing exercises.

For beginners, give yourself time to know what it is all about and introducing Kapalabhati into your practice.

Keep the following in mind when practicing Kapalbhati Pranayama

  • Keep your focus on your low belly.
  • Focus on your exhalations throughout the exercise.
  • Do not contract your abdomen when you inhale.
  • Keep your spine and shoulders still throughout the exercise.
  • The only movement should be in your lower belly.
  • Never force your breath on inhalations or exhalations.
  • If you ever feel fatigued dizzy, or anxious, stop the exercise and return to your normal breathing pattern immediately.
  • Don’t force this exercise upon yourself.


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