Kapalabhati: the skull shining breath.
3 rounds, guided, free
In short
Kapalabhati is an energizing yoga breath: you breathe out in short, strong pumps through the nose by pulling the belly in, and let each inhale happen passively. It is done in a few rounds with rests in between. It can feel very awakening, but it is not for everyone, so read the safety notes first.
How to do it
- Sit tall. Take one easy breath in.
- Push the air out through your nose in short, sharp bursts by pulling your belly in.
- Let the inhale happen by itself. Thirty bursts, then rest and breathe normally.
- Three rounds. Stop the moment you feel dizzy.
Careful: this is a strong breath. Read the safety notes below first and skip it if any of them apply to you.
A classic pranayama from yoga. Fast, strong breathing switches the body into go mode for a while. It is the opposite of the calm breaths above, so keep it for the moments you want the push.
When it helps
- In the morning, sitting, on an empty stomach
- Before yoga or a workout
- When you want a strong wake-up
- Never while driving, standing or in water
How often: Once a day at most, in the morning, on an empty stomach. Sitting, never in water or while driving.
Why it works
The work happens on the exhale: a quick pull of the belly pushes the air out, the inhale comes by itself. After thirty bursts you rest and let your breathing settle. Many people feel warm, awake and clear-headed after three rounds.
Kapalabhati is a classic pranayama practice. Because it is intense, people who are pregnant or live with heart, lung or blood pressure conditions, epilepsy or panic attacks should talk to a doctor first.
Questions
How many pumps per round?
Beginners often start with about 20 to 30 pumps per round and two or three rounds, resting in between.
Who should not do kapalabhati?
Skip it if you are pregnant, have high blood pressure, heart or lung conditions, epilepsy or panic attacks, or right after eating. Ask a doctor if unsure.
What if I feel dizzy?
Stop, breathe normally and rest. Dizziness means it was too much for today.
Related breaths
Be kind to yourself
A simple breathing exercise, not treatment. Breathe gently and stop if you feel dizzy, tingly or unwell. Never while driving or in water. If you are pregnant or live with a heart, lung or blood pressure condition, epilepsy or panic attacks, talk to your doctor before trying fast or held breaths. All breathing exercises