Introduction

The process of kapalbhati is related to the breathing process, however it is not a type of pranayam. But,
certain sadhakas think in this manner and study kapalbhati under the impression that they are studying a
type of pranayam. However, process of cleaning the wind pipe is one of the shuddhikriyas. The word
kapalbhati is made up of two words, kapal meaning skull ( here skull includes all the organs under the skull
too ) and bhati means shining, illuminating. Due to the process, the organs under the skull mainly the brain
and the small brain are influenced in a good manner. Hence the word is used in that way.

Pre-position

ince this process is related to breathing, it should be performed sitting in !admasan. The muscles of the
stomach should be moved freely in this process. This freeness cannot be achieved while sitting or sleeping,
hence the process can be performed well while sitting in a dhyana pose. !admasan is a very suitable asana
for dhyana pose, hence this process should be performed while sitting in !admasan. "t may be performed by
sitting in wastikasan or #a$rasan, but as compared to !admasan, these asanas are not so important. The
pose of the body during !admasan is essential here.
%e have seen in the beginning that &apalbhati is not a type of pranayam. "t is process limited to !ooraka
and 'echaka performed in a typical manner. &umbhaka is not included here. (lso, more importance is given
to the 'echaka than !ooraka. "n fact, 'echaka performed in a particular manner is the main process of
&apalbhati. !ooraka is $ust for the namesake.
'echaka is more important in the process. %hile performing 'echaka, it is to be performed by way of
effecting a push with the help of stomach muscles. The diaphragm and the muscles of the abdomen are to
be moved violently and the air should be e)haled with the help of that movement. Hence, the rechaka is not
prolonged and more air also is not e)haled. "n day to day life, we e)hale appro)imately *++ to ,++ -- air
per e)halation. During the &apalbhati process, appro)imately .+ to *+ cc more air i.e. **+ to ,*+ cc air is
e)pelled. This shows that e)haling more air is not e)pected during the process. %hen the rechaka is
performed after such a push, when the muscles of the abdomen and the diaphragm are loosened, then
automatically the air is inhaled. /nly this minimal !ooraka is e)pected in the process. However, one
!ooraka and one 'echaka do not constitute a cycle of &apalbhati.
( cycle or rotation of &apalbhati should be performed as follows 0

1. &eep breathing gradually while sitting in !admasana.
2. "nhale and start performing &apalbhati as stated before. That means a strong 'echaka, natural
!ooraka and again strong 'echaka and natural pooraka.
3. &eep on doing this rotation swiftly in rhythmic manner.
4. !erform as many cycles as possible and then keep breathing gradually. (ll these processes are
included under one cycle of &apalbhati.

Duration

"n a cycle of &apalbhati, swift 'echakas followed by !oorakas are e)pected. Both the actions are so swift
that the duration cannot be definitely determined. However, after studying the process minutely, it can be
said that !ooraka and 'echaka together about half second is the duration. (This period is further reduced by
practice) (ppro)imately three fourth time is re1uired for 'echaka and one fourth for !ooraka. /f course, this
is $ust to give an idea. "t is not perfect and may not be strictly adhered to. "t is not possible to adhere to it
strictly. 2one of the ancient anskrit yoga describes how many cycles of 'echaka and !ooraka should be
performed in a cycle of &apalbhati. %hen the process can be performed neatly, the !ooraka and 'echaka
should be performed for at least 34 times in a cycle of &apalbhati. uch three cycles may be performed in
one sitting. %hen this much is achieved, then the repetitions within a cycle can be increased. 5ach one
should increase the repetitions as per his individual capacity and strength.
Between two cycles of &apalbhati, gradual breathing should be continued. To further the study of &apalbhati,
either the repetitions of !ooraka and 'echaka within a cycle should be increased or keeping those
repetitions constant, the number of cycles may be increased. (ll these things should be considered
thoughtfully on the basis of e)perience of one6s own and under guidance of e)pert.



Physical Effects

"n the process of &apalbhati prolonged 'echaka is not e)pected. Hence, more air is not inhaled into the
lungs. Hence, it cannot be said that more o)ygen is absorbed which improves blood circulation. 7enerally, a
little more air than is taken in the normal gradual breathing ( appro)imately *++ to ,++ -- ) is inhaled and
e)haled in &apalbhati. ( say about **+ to ,*+ -- ) But more important in the process is the particular
movement of the stomach muscles. However, this movement is the soul of the process. !erforming 'echaka
in this manner, does not involve movement of the cage of the chest. /n the other hand, the muscles
between the ribs of the cage are kept pulled while performing the complete cycle of &apalbhati. "n other
types of breathing, these muscles remain pulled only while inhaling the breath. During &apalbhati these
muscles stay that way all through out the process and the ribs are kept pulled upward. This facilitates free
movement of the muscles of the stomach as well as those of the diaphragm. "t does not mean that the ribs
do not move at all. ( little movement is there, but it is so minute that it is not even noticed.
"n the process, the air is e)pelled through the nose after a push. Hence, it is not necessary to shut the
nostrils as in 8$$ayi !ranayam. "n fact, they should be wide open. %hen the air is e)pelled, it is right to have
the nostrils flared up and not contracted.
"n the breathing process, generally the muscles of the diaphragm cannot be controlled. 7enerally they are
controlled by involuntary nervous system. "n the process of &apalbhati, control is gained over these muscles
and much movement is caused, that too very swift movement and more movement than is normally done.
These muscles are important muscles in the breathing process and their efficiency is increased due to such
movement.
The constant pushes e)ercise the muscles which are used for breathing, which increase their efficiency.
(lso, a certain pressure of air is created in the process which helps in removing he impurities in the
breathing tube. The breathing tube from the alveoli is cleaned. The strong 'echaka and the minimal
!ooraka help to push the impurities forward till they are thrown out of the body. %hile performing strong
'echaka, a draft of more pressure is created which affects the different vessels to improve their function.
The effect of the push of the 'echaka is seen on the brain and the nervous system and their efficiency also
increases.
&undalini !ower is a dormant power residing near the 9uladhar -hakra near the lower abdomen. The
pushes in the &apalbhati awaken this power. That means the centre of effector nerve fibres over there is
affected and this divine power starts climbing up the ushumna 2adi. /f -ourse, all this re1uires detailed
discussion and this discussion is beyond the purview of this syllabus. Hence, it is not discussed here.
However, it may be remembered that this process of &apalbhati helps awakening of kundalini power.
"n this process of &apalbhati, the carbon dio)ide is thrown out of the body in large 1uantity and similarly in
the same proportion, the o)ygen is absorbed into the body. This increases the o)ygen in the blood, hence
the need for o)ygen is lessened and the messages or the encouragement to breathing center is calmed
down. The center becomes calm and reduces its instructions to the breathing organs. This facilitates control
of the breathing organs. "f there are urgent messages from the main center, then the organs follow those
messages and it is not possible to control the movements of the organs. Hence, before studying pranayam,
if &apalbhati is practised for 3 : ; times, then pranayam can be studied effectively.

Precaution

"t is said that in a cycle of &apalbhati, ma)imum repetitions of 'echaka and !ooraka should be performed.
<or a common person, 43+ repetitions per minute i.e. two per second is an ideal ratio. adhakas above the
level of common person can go up to 3++ repetitions. "t is not advisable to increase the number beyond that.
!atients suffering from heart trouble, lung trouble should practice this under an e)pert guidance. Those
suffering from diseases of blood circulation should perform the process very carefully. They should perform
the process under the guidance and care of e)perts.



References in the ancient texts


7herandsamhita describes &apalbhati in its first chapter. 7herandsamhitakar state while describing the
three types of &apalbhati 0
#atkramen vyutkramen shitkramen visheshatah =
Bhalbhatim tridha kuryat kaphadosham niwaryet == 7 4.*.
Meaning -
There are three types of &apalbhati > #atkrama, #yutkrama and heetkram. By performing kapalbhati
doshas of kapha are eliminated.
The ne)t shloka describes #atkram &apalbhati.
"daya purayedwayum rechayetpingalaya =
!ingalaya puryitwa punashchandren rechayet == 7 4.**
Meaning -
The air should be inhaled with "da 2adi ( left nostril ) and e)haled through !ingala 2adi ( right nostril ). (gain
the process should be performed in a reverse manner.
!oorakam rechakam krutva vegen na tu dharayet =
5vambhyasyogen kaphadosham niwaryet == 7 4.*,
Meaning -
!ooraka and 'echaka should be performed rapidly, without performing &umbhaka. This eliminates kapha
doshas.
Then #yutkrama and heetkrama &apalbhatis are described. However, we will see them under the chapter
2eti.
The process of &apalbhati that we have studied so far is different from that stated in 7herandsamhita.
Hathapradeepikakars have described &apalbhati in a more correct manner.
Bhararyavallohakarsya renchapuro sasambhramou =
&apalbhativikhyata kaphadosha vishoshani == 3>;*
Meaning -
%hen !ooraka and 'echaka are performed rapidly as in bellows of a blacksmith. "t is known as &apalbhati.
The study of &apalbhati reduces kapha doshas.
Both 7herandsamhita and Hathapradeepikakars agree that the practice of &apalbhati eliminates kapha
doshas. Hathapradeepikakar describes the process in detail. (nd the simile used by them is very apt in the
sense that if one observes the movement of the bellows, the fan is pressed to release the air out with force
and then loosened to let the air in with natural ease. imilarly, a forceful rechaka and natural pooraka with
rapid movement is e)pected in &apalbhati. Hence, the description by Hathapradeepikakar is more proper
and clear than that given by 7herandsamhita and is more in vogue.




'ela)ation havasana
?oga 2idra /mkar -hanting
!ranayama 9editation

?oga 'esearch !apers
(rticles /n ?oga
Downloads

> ?oga Teachers

> Therapy

Bha$an &irtan
9antras
9usic
?og 2idra @ 9editation