66B Jatin Das Road, Kolkata 700029

: +91 94340-27646 : suryasynergies@yahoo.com

Website: http://suryasynergies.webs.com








YOGIC BREATHING
Part 4



A compilation
By
Dr. Naresh Mintri, RMP (AM)
And
Ms. Karthika Nair


66B Jatin Das Road, Kolkata 700029
: +91 94340-27646 : suryasynergies@yahoo.com
Website: http://suryasynergies.webs.com


KAPAL BHATI PRANAYAMA
In the previous part, we discussed about Bhastrika Pranayama, and during the
discussion it was mentioned that a part of Bhastrika Pranayama is similar to Kapal
Bhati pranayama, as there is a quick and rapid inhalation and exhalation of
breathe initially.
We now take up a detailed study of this mode of breathing.
The word Kapal Bhati is a compound word consisting of two members: Kapala and
Bhati. In Sanskrit, Kapala means the skull, and Bhati is derived from a Sanskrit root
meaning to shine. Hence Kapalbhati means an exercise that makes the skull shine.
Kapalbhati is one of the six cleansing processes, known in Hatha Yoga as Shat
Kriyas, and is intended to clear the nasal passages contained in the skull, along
with the remaining parts of the respiratory system.
In the Yoga Shastras, three different varieties of Kapalbhati have been mentioned.
All these varieties are characterized in common by their capacity to cleanse the
nasal passages. However, we are going to discuss the most popular variety here.
THE TECHNIQUE

In the strict technical sense, Kapalbhati is not a pranayama, it is surely a breathing
exercise and all the guidelines given vis-a-vis place, posture, Mudra, etc. are to be
followed in this also. As this breathing exercise requires a free movement of the
abdominal muscles, as will be seen later, it is advisable to not practice this
Pranayama while standing. The front abdominal muscles are not fully relaxed
while standing, so they cannot be manipulated. Whereas, when sitting, the

66B Jatin Das Road, Kolkata 700029
: +91 94340-27646 : suryasynergies@yahoo.com
Website: http://suryasynergies.webs.com


abdominal muscles undergo complete relaxation and their movement can be
controlled.
As this technique consists of rapid inhalation (Puraka) and exhalation (Rechaka),
there is no scope for holding the breath (Kumbhaka). In fact, in other breathing
techniques, Rechaka is expected to be so complete that no further air can be
extracted from the lungs. Similarly, Puraka is also expected to be so complete that
no further air can be drawn into the lungs. However, in Kapalbhati, it is the only
exercise which does not require very deep exhalation or inhalation. During
Rechaka, in Kapalbhati, only that amount of air is to be exhaled from the lungs as
is possible by a sudden and vigorous inward stroke of the front abdominal
muscles. Naturally, this amount of air will differ from person to person.
The essence of Rechaka in Kapalbhati, is not in regulating the volume of air
exhaled, but lies in a definite arrangement of the different anatomical parts,
especially those that are directly involved in breathing. Since Kapalbhati is an
abdominal breathing exercise, exhalation is affected more by the movements of
the front abdominal muscles and the diaphragm, rather than by the movement of
muscles acting on and between the ribs. In fact, the muscles that act on and
between the ribs are kept contracted as long as a particular round of Kapalbhati
lasts, irrespective of the number of exhalations that go to form the round. The
only muscles that freely move throughout the exercise, undergoing alternate
contraction and relaxation, are the diaphragm and the front abdominal muscles.
Breathing: Exhale through both nostrils with a forceful contraction of the
abdominal muscles to relax. Inhalation should be spontaneous recoil, involving no
effort. After completing 10 breaths in rapid succession inhale and exhale deeply.
Allow the breath to return to normal. This is one round. Practice up to five
rounds, gradually increasing the number of breaths per round and the number of
rounds as you get accustomed to the practice.
The rapid breathing should be from the abdomen; the shoulders and face remain
relaxed.

66B Jatin Das Road, Kolkata 700029
: +91 94340-27646 : suryasynergies@yahoo.com
Website: http://suryasynergies.webs.com


Precautions: Since Kapalbhati is a shatkarma,(There are 6 Karmas
Net, nasal cleaning.
Dhaut, cleaning of the digestive tract.
Naul, abdominal massage.
Vasti, colon cleaning.
Kaplabht, purification and vitalisation of the frontal lobes.
Traka, blinkless gazing.)
to clear excess mucus from the nasal passages, it should be practiced before
pranayama.
It should be preferably practiced on an empty stomach, or 3 to 4 hours after a
meal. Practicing it late at night, before sleep, can prevent sleep.
If pain or dizziness is experienced, stop the practice and sit quietly for some time.
Contra-indications: Kapalbhati should not be practiced 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.
General notes: As an exercise of very great oxygen value, Kapalbhati has no
parallel. Its effect on the circulatory and digestive systems are of considerable
physiological importance. The massage of the abdominal viscera, which the
exercise effects, is obvious. While Kapalbhati appears to be similar to Bhastrika,
there are important differences. Bhastrika uses force on both inhalation and
exhalation, expanding and contracting the lungs. Kapalbhati, on the other hand,
actively reduces the volume of air, below the resting or basic volume, 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.