Kapalabhati, skull shining breath
Kapalabhati, literally 'shining skull', is a series of short, active exhales while the inhale happens on its own. It is an energising yoga cleansing practice and it is not for everyone. It is often confused with the Kundalini 'breath of fire', where the inhale and the exhale are both active and equal: here only the exhale is pushed.
- กปาลภาติ · Kapalabhati
- Beginner: 10 exhales
- Steady: 20
- Confident: 30
In the morning, on an empty stomach or at least two hours after a meal.
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กปาลภาติ · Kapalabhati
Kapalabhati, skull shining breath
Short, active exhales to wake you up. The most intense of the five.
When to practise
In the morning, on an empty stomach or at least two hours after a meal.
Contraindications
- Avoid it during pregnancy and with heart disease or high blood pressure, epilepsy, hernia, ulcers or recent abdominal surgery, dizziness, migraine or a history of stroke.
- Stop at once if you feel dizzy, get tingling or any chest discomfort.
Kapalabhati, skull shining breath
Get comfortable, then press Start.
Planned length: 2:09
Step by step
- Sit up straight, hands on your knees, on an empty stomach.
- Take one preparatory breath in through the nose.
- Breathe out sharply through the nose by pulling the belly in briefly. Let the inhale happen on its own as the belly relaxes.
- Follow the pace of the animation without moving your shoulders or chest.
- After the round, breathe freely and notice how you feel. Only continue if you feel fine.
Cues
- • The effort comes from the belly, not the chest.
- • Even exhales are better than fast ones.
What we know
- In yoga tradition, kapalabhati is said to wake you up and warm you; many people feel more alert after a round.
- Studies are few and small: no health effect has been firmly demonstrated.
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These exercises support wellbeing and do not replace medical advice. If you have a heart or lung condition, are pregnant or live with an anxiety disorder, ask a health professional for advice.
Step by step
- Sit up straight, hands on your knees, on an empty stomach.
- Take one preparatory breath in through the nose.
- Breathe out sharply through the nose by pulling the belly in briefly. Let the inhale happen on its own as the belly relaxes.
- Follow the pace of the animation without moving your shoulders or chest.
- After the round, breathe freely and notice how you feel. Only continue if you feel fine.
Cues
- The effort comes from the belly, not the chest.
- Even exhales are better than fast ones.
What we know
- In yoga tradition, kapalabhati is said to wake you up and warm you; many people feel more alert after a round.
- Studies are few and small: no health effect has been firmly demonstrated.
Contraindications
- Avoid it during pregnancy and with heart disease or high blood pressure, epilepsy, hernia, ulcers or recent abdominal surgery, dizziness, migraine or a history of stroke.
- Stop at once if you feel dizzy, get tingling or any chest discomfort.
- Stop if you feel light-headed, get tingling or any chest discomfort, and return to normal breathing.
These exercises support wellbeing and do not replace medical advice. If you have a heart or lung condition, are pregnant or live with an anxiety disorder, ask a health professional for advice.
Frequently asked questions
- How many kapalabhati breaths should a beginner do?
- The AYUSH yoga protocol suggests starting with 3 rounds of 10 exhales, with a pause of free breathing between rounds. Build up gradually and never force it.
- Who should not practise kapalabhati?
- Pregnant women and anyone with heart disease, high blood pressure, epilepsy, hernia, ulcers, vertigo, migraine, a past stroke or recent abdominal surgery. If in doubt, ask a doctor.
- Is it normal to feel dizzy?
- No: it is a sign to stop and breathe normally. Slow the pace or do fewer exhales next time.