Kapalabhati — Skull Shining Breath

Kapalabhati — Skull Shining Breath (कपालभाति)

Kapalabhati, from the Sanskrit kapala (skull) and bhati (shining, luminous), is one of the six kriyas (purification techniques) of Hatha Yoga. It consists of a series of short, rapid, powerful nasal exhalations generated by abdominal contractions, followed by passive inhalations. The name refers to the mental brilliance and clarity it provides.

Therapeutic Benefits

• Airway purification — forced exhalations expel mucus and residue from sinuses and lungs.
• Metabolism stimulation — intense abdominal activation increases thermogenesis and basal metabolism.
• Abdominal strengthening — deep abdominal muscles work at high frequency.
• Mental clarity — increased oxygenation and CO2 expulsion clarify the mind.
• Digestive fire stimulation — internal abdominal massage improves digestion.

Step-by-Step Instructions

Step 1 — Position

Seated cross-legged or in Vajrasana, straight spine, relaxed shoulders. Hands on knees.

Step 2 — Initial Exhalations

Sharply contract abdominals to expel air through nose in a short, dry "puff." Inhalation happens naturally when you release the belly.

Step 3 — Rhythm

Start with 20 rapid exhalations. Then inhale deeply, retain 5 seconds, exhale slowly. That's one round.

Step 4 — Progression

3 rounds of 20 for beginners. Progress to 3 rounds of 60 then 120 exhalations.

Practice Duration

3 to 5 minutes total. Practice mornings preferably, fasted or 2h after meal.

Contraindications

• Pregnancy
• Uncontrolled hypertension
• Epilepsy
• Abdominal or inguinal hernia
• Recent abdominal surgery
• During menstruation (per some traditions)

Modifications

• Beginner: slow rhythm (1/second), 20 per round, 2 rounds only.
• Advanced: fast rhythm (2/second), 120+ per round, long retentions and bandhas between rounds.

Target Audience

Recommended for intermediate and advanced practitioners. Beginners should learn with a qualified teacher. Excellent for morning energy and abdominal strengthening.