Kapalbhati Pranayama (frontal brain cleansing breath)
Technique : Preparatory practice (shatkarma method)
Sit in a comfortable meditation asana. The head and spine should be straight with the hands resting on the knees in either chin or jnana mudra.
Close the eyes and relax the whole body.
Exhale through both nostrils with a forceful contraction of the abdominal muscles. The following inhalation should take place passively by allowing the abdominal muscles to relax.
Inhalation should be a spontaneous recoil, involving no effort.
After completing 10 rapid breaths in succession, inhale and exhale deeply. Allow the breath to return to normal.
This is one round. Practise up to 5 rounds.
Breathing : The rapid breathing should be from the abdomen; the shoulders and face remain relaxed.
Beginners may take several free breaths between rounds. The number of respirations may be increased from the initial count of 10 up to 50, as the abdominal muscles become stronger. Advanced practitioners can increase up to 60 or 100 breaths per round.
Sequence : As a shatkarma to clear excess mucus from the nasal passages, kapalbhati should be practised before pranayama.
Precautions : Kapalbhati should be performed on an empty stomach, 3 to 4 hours after meals. If practised late at night, it can prevent sleep.
If pain or dizziness are experienced, stop the practice and sit quietly for some time. Practise with more awareness and less force. If the problem continues, consult a competent teacher.
Contra-indications : Kapalbhati should not be practised by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia or gastric ulcer. It is not recommended during pregnancy.
Benefits : Kapalbhati has a cleansing effect on the lungs and is a good practice for respiratory disorders. It balances and strengthens the nervous system and tones the digestive organs. It purifies the nadis, and removes sensory distractions. It energizes the mind for mental work and removes sleepiness.
Practice note : Although kapalbhati is similar to bhastrika, there are important differences. Bhastrika uses force on both inhalation and exhalation, expanding and contracting the lungs above and below their resting or basic volume. Kapalbhati, on the other hand, actively reduces the volume of air in the lungs below this level through forced exhalation. In this practice, inhalation remains a passive process, which brings the level of air in the lungs back to the basic volume only. Kapalbhati reverses the normal breathing process, which involves active inhalation and passive exhalation. It has profound effects on the nervous system