In today’s dynamic world, stress and strain in our lives are inevitable. Thanks to our forefathers, who discovered the practise of yoga and pranayama and handed it down to us through generations, we are equipped with knowledge and tools to overcome these.
While yoga deals with the outer aspect of us, pranayams are breathing exercises, which energise our bodies and minds.
Kapalbhati, also known as ‘breath of fire’, is a type of pranayama, which is a rapid breathing technique with several health benefits, including sinus clearing and giving the abdominal muscles a gentle massage.
As the Kapalbhati procedure cleanses impurities from the body, practitioners of yoga refer to it as ‘shat kriya,’ which translates as ‘cleansing technique’.
Here, you can find some of the health benefits of Kapalbhati and Kapalbhati procedure.
What is Kapalbhati?
The term Kapalbhati originates from Sanskrit, where ‘kapal’ means ‘forehead’ and ‘bhati’ means ‘that shines or illuminates’.
Unlike other breathing exercises that involve controlling the muscles of inhalation, Kapalbhati is a rapid or high-frequency breathing method that involves short, quick, forceful exhalations with an effortless inhalation.
Kapalbhati stimulates the body, cleanses it, and has a heating effect on it. It has been shown to benefit pulmonary, cardiovascular, physical, and mental health across various parameters.
Benefits of Kapalbhati
Although Kapalbhati has not been researched extensively, available research reveals its certain benefits. Some other benefits of Kapalbhati are anecdotal.
1. Reduces stress
Kapalbhati breathing can help reduce stress and anxiety levels.
According to 2013 research, rapid pranayama, which includes the Kapalbhati, reduces the levels of stress in students.
The study also found that rapid pranayama may enhance the activity of the parasympathetic nervous system, which controls your ‘rest and digest’ response or ‘relaxation response’.
2. Improves concentration
Kapalbhati breathing can also help improve concentration and focus.
According to 2014 research, fast pranayama, such as Kapalbhati, may improve brain functions including concentration, memory, and response time.
The researchers linked this improvement to pranayama’s stress-relieving effect. After all, stress might make it difficult to concentrate. They also observed that concentrating on a certain breathing pattern lessens the focus on external stresses.
In addition, according to 2013 research, when combined with eye exercises, Kapalbhati can reduce visual reaction time. This might help with concentration by improving the response time to visual stimuli.
3. Helps with respiratory function
The Kapalbhati breathing technique, according to 2014 research, trains your respiratory muscles. It also strengthens the diaphragm, which is a muscle that allows air to fill your lungs.
The study also states that short exhales help eliminate secretions from the airway passages, enabling the lungs to let in more air.
For instance, in a case report, Kapalbhati helped manage the condition of gastroesophageal reflux in a 62-year-old man. As per the report, this might be due to the effects of Kapalbhati on stress.
Research also indicates that employing Kapalbhati in yoga practise may be helpful in managing irritable bowel syndrome symptoms.
4. Strengthening abdominal muscles
Kapalbhati breathing can also help strengthen the abdominal muscles. By using the abdominal muscles to forcefully exhale, Kapalbhati helps to tone and strengthen the core. This can help improve overall posture and stability and reduce the risk of back pain and injury.
5. Improves mindfulness
Kapalbhati breathing exercises can help in increasing your mindfulness.
A 2017 study found that students who practised yoga pranayama had better levels of awareness. Kapalbhati was one of the techniques used during the pranayama intervention.
Practitioners also comment that this exercise requires them to be mindful of their breath, which improves their overall mindfulness.
6. Helps in diabetes management
Kapalbhati is claimed to be useful for individuals with diabetes type 2. The abdominal pressure created by powerful exhalations is claimed to increase the efficiency of the pancreas in producing insulin, which thereby controls blood sugar levels in the body.
7. Helps control blood pressure
Kapalbhati can potentially benefit individuals with high blood pressure levels.
A study was conducted in 2017 where participants were instructed to do Kapalbhati, and their blood pressure levels were measured immediately after the breathing exercise and once again 3 minutes later. It was found that blood pressure elevated immediately following Kapalbhati and fell significantly three minutes later.
8. Promotes weight loss
Kapalbhati breathing can also promote weight loss.
A research study conducted in 2016 on 60 overweight doctors who performed the Kapalbhati procedure for 6 days every week for a period of eight weeks found that they lost weight and had a thinner abdominal skin fold.
The researchers believe this is most likely due to the strong abdominal contractions practised during Kapalbhati. These contractions might stimulate the receptors present in the gastrointestinal system, respiratory tract, and abdomen.
How to do Kapalbhati?
The Kapalbhati procedure is performed as follows:
- Sit in a comfortable position with your spine straight.
- Take a deep breath in and exhale forcefully through your nose while pulling your navel in towards your spine.
- As you exhale, your stomach will naturally contract inward towards your spine.
- As you inhale, your stomach will relax and move outward.
- Repeat this process for 15–20 breaths, focusing on the forceful exhale and passive inhale.
- After completing the round of Kapalbhati, take a deep breath and exhale slowly.
Note: It is recommended to learn and practise Kapalbhati under the guidance of a trained yoga instructor.
Who Should Avoid Doing Kapalbhati?
Some people may be at risk from this breathing technique. You should stay away from it if you:
- Have a respiratory illness or infection
- Are pregnant
- Have a heart problem
- Have a spinal ailment.
It is usual to experience dizziness or light-headedness while doing Kapalbhati; however, you should always pay attention to your body. If you feel uneasy, stop and attempt slow breathing instead.
Takeaway
Kapalbhati is an effective breathing technique that offers numerous health benefits. The regular practise of Kapalbhati can help improve respiratory health, stimulate digestion, reduce stress and anxiety levels, boost energy levels, improve concentration and focus, strengthen the abdominal muscles, promote weight loss, and keep chronic conditions at bay. Kapalbhati, with its numerous health benefits, is a powerful practise.
