Kapal = forehead, skull; bhati = shining, radiant; pranayama = breathing technique
This is a very powerful breathing practice that not only helps with weight reduction but also brings the entire body into complete balance.
Why Practice Kapal Bhati Pranayama?
When we practice pranayama, 80% of the toxins in our body are expelled during exhalation. Regular practice of Kapal Bhati Pranayama detoxifies all the systems of the body. A visible sign of a healthy body is a radiant forehead. Kapal Bhati literally translates as “shining skull,” and that is exactly what happens with regular practice of this pranayama. The forehead shines not only on the outside, but also radiates from within, where the mind becomes clear and sharp.
— Dr. Sejal Shah, Art of Living teacher, explains the significance of Kapal Bhati:
How to Practice Kapal Bhati Pranayama or the Shining Skull Breathing Technique
Sit with your spine straight and place your hands on your knees, palms facing upward.
Take a deep breath in.
As you exhale, pull your stomach inward.
Draw the navel toward the spine as much as you comfortably can. You can place your right hand on your stomach to feel the abdominal contractions.
When you relax the stomach, the breath automatically flows into the lungs.
Do 20 exhalations to complete one round of Kapal Bhati Pranayama.
After finishing the round, relax with your eyes closed and observe the sensations in your body.
Complete two more rounds of the Shining Skull Breathing Technique (Kapal Bhati).
4 Tips for Practicing Kapal Bhati Pranayama
The exhalation in Kapal Bhati is forceful and energetic, so focus on sharp exhalations.
Don’t worry about inhalation—once you relax the abdominal muscles, the inhalation happens naturally.
Simply stay mindful of your exhalation.
Learn this technique with an Art of Living teacher so you can safely practice it at home on an empty stomach.
8 Benefits of Kapal Bhati Pranayama
Effectively supports weight regulation by boosting metabolism
Purifies the nadis (subtle energy channels)
Stimulates abdominal organs and is especially beneficial for diabetics
Improves blood circulation and brings a natural glow to the face
Enhances digestive function, absorption, and nutrient assimilation
Helps flatten and tone the stomach
Tones the nervous system and rejuvenates brain cells
Calms and invigorates the mind
Who Should Avoid Practicing Kapal Bhati Pranayama?
Avoid practicing this breathing technique if you:
Have a pacemaker or stent
Experience back pain due to herniated discs
Have recently had abdominal surgery
Suffer from epilepsy or hernia
Women should not practice Kapal Bhati during or shortly after pregnancy or during menstruation, due to the intense abdominal contractions. People with high blood pressure or heart conditions should practice this breathing technique only under the guidance of a qualified yoga expert.
Note: Yoga helps develop both the body and mind and brings many health benefits, but it is not a substitute for medical treatment. It’s important to learn and practice yogic postures under the guidance of Art of Living instructors. In the case of medical conditions, yoga postures should be practiced only after consulting a doctor and a qualified Art of Living teacher. Find your nearest and most convenient yoga course or Art of Living center.
