Kapal = forehead; bhati = shining;
Kapal Bhati assumes significance in these times of pandemic. Here is a quick guide to understanding how the breath is important in revitalizing your immune system, and how KapalBhati helps regularize the breath, making it easier and smoother.
These trying times of the pandemic call for a stronger immune system and a clear mind to act quickly when needed. Our breath is one of the best remedies we have, to cope with anxiety or panic. It is our breath that has amazing recuperative powers. The breath is intimately connected with our mental and emotional state. Our breath influences our thoughts and emotions and vice versa. The breath-emotion loop acts very quickly – just a few minutes of deep breathing can calm your mind down.
By conscious breathing, we can activate our body’s innate response to relax. By gradually regularizing our breath, we can help in decreasing the stress hormone, and activating the lymphatic system which plays a critical role in our immune function.
We also engage the parasympathetic nervous system which governs our relaxation and regeneration response, making us more resilient to face challenges.
Benefits of Kapalbhati
Here are the benefits of Kapalbhati daily
- Increases the metabolic rate and aids in weight loss.
- Enhances the capacity of the lungs and makes them stronger.
- Clears the nadis (subtle energy channels).
- Stimulates the abdominal organs and thus is extremely useful to those with diabetes.
- Improves blood circulation and adds radiance to the face.
- Improves digestive tract functioning, absorption, and assimilation of nutrients.
- Results in a taut and trimmed down belly.
- Energizes the nervous system and rejuvenates brain cells.
- Calms and uplifts the mind.
How to do Kapal Bhati: Step-by-step
- Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.
- Take a deep breath in.
- As you exhale, pull your navel back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
- As you relax the navel and abdomen, the breath flows into your lungs automatically.
- Take 20 such breaths to complete one round of Kapal Bhati.
- After completing the round, relax with your eyes closed and observe the sensations in your body.
- Do two more rounds of Kapal Bhati.
Kapal Bhati tips to make your practice effective
- The exhalation in Kapal Bhati is active and forceful. So, just throw out your breath.
- Don’t worry about the inhalation. The moment you relax your abdominal muscles, inhalation will happen naturally.
- Keep your awareness on breathing out.
- Practice this technique at home on an empty stomach.
Learn how to treat your mind, body, and emotions with the processes taught in The Art of Living Meditation and Breath workshop. This is your complete healthcare package.
When to Practice Kapal Bhati
You could practice Kapal Bhati in the beginning of your yoga sequence as this is an energizing technique. Another sequence you could follow is to start your practice with the full yogic breath, do the Kapal Bhati and follow this with the bhastrika pranayama. You’re now ready to move into practicing the asanas.
If you’re looking for a Quick immunity-building sequence, practice the following asanas:
- Hasta Uttanasana
- Hasta Padasana
- Kati Chakrasana
- Ardha Matysendrasana
- Setu Bandhasana