Benefits of Kapalbhati and How to Do It By Dr. Ankit Sankhe
By Dr. Ankit Sankhe +2 more
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By Dr. Ankit Sankhe +2 more
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Everyone knows the importance of daily exercise to keep health issues at bay. Some struggle with finding out time for physical activity, while others find the cost of enrolling in gyms expensive. Truth be told, no one should have to pay a heavy price for wanting to be fit. Health is a basic right of every individual.1
This is when Yoga comes to the rescue as basic yoga practices can be done at home with minimal to no equipment. The practice of Yoga, which originated in India more than 2000 years back, works on the mind as well as the body. The term Yoga itself is a derivative of the word ‘YUJ’ which means “to join” in Sanskrit. This term signifies the ‘joining’ of the physical body with the mind and soul.2 The different physical postures (asanas) and breathing techniques (pranayama) in Yoga provide many health benefits.
Did you know?
There are many breathing exercises (pranayamas) in Yoga. One of them is Kapalbhati.
‘Kapal’ means ‘forehead’ or ‘skull’, while ‘bhati’ means shining. While most breathing techniques in Yoga place importance on controlling the muscles of inhalation, Kapalbhati, a fast-paced breathing exercise uses the abdominal muscles for active, fast and forceful exhalations while the inhalations are effortless and passive. It thus reverses the pattern in which muscle control is exerted during the act of breathing (Vyutkrama).3
Kapalbhati has a stimulating, cleansing and heating effect on the body. It increases the heart beats, and helps improve blood circulation and the oxygen levels. It increases lung strength and function clearing the nasal passages of any congestion. It helps tone the muscle of the abdomen while providing good stimulation to the internal abdominal organs. It assists in improving concentration levels and exerts an overall relaxing effect.3
Also Read: Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe
I will highly recommend practising kapalbhati if you wish to achieve radiant skin. Doing kapalbhati improves blood circulation, which will result in clear, youthful-looking and healthy skin.
Dr. Siddharth Gupta, MD
To get optimum benefit from any pranayama (breathing technique), it is necessary to do it properly. Loose and comfortable clothing should be worn during this. Kapalbhati should be practiced on an empty stomach.3 Follow the steps below to perform Kapalbhati effectively:
Here are some interesting facts about Kapalbhati:
Also Read: Benefits of Tadasana and How to Do It By Dr. Himani Bisht
The best way to practice Kapalbhati is to have an empty stomach, as the posture involves putting pressure on your abdominal organs. Do remember that you must exhale actively and forcefully to achieve maximum benefits.
Dr. Rajeev Singh, BAMS
Kapalbhati is one of the cleansing practices (shuddhi kriya) in Yoga. It is also referred to as the frontal brain purification technique7. Some of the probable benefits of Kapalbhati are:
It is said that Kapalbhati is very beneficial for people with type 2 diabetes. The pressure in the abdomen created during forceful exhalations in Kapalbhati is said to help stimulate pancreas to secrete insulin, which regulates blood sugar levels. Those who have prior experience in Kapalbhati, may aim for five rounds of 120 strokes of Kapalbhati, as it may be beneficial in management of Type 2 Diabetes.8
In one study, participants were told to do Kapalbhati and their blood pressure was measured immediately afterwards and then three minutes later. It showed that while the blood pressure increased immediately after performing Kapalbhati, while three minutes later, the blood pressure showed a significant fall.9
This shows the potential benefit of Kapalbhati for those suffering from high blood pressure. Precaution must be taken by those with high blood pressure, as Kapalbhati is said to cause a significant increase in blood pressure.9 Those with high blood pressure must practice Kapalbhati under the supervision of a trained and experienced Yoga teacher.
Kapalbhati may be beneficial in combating obesity. A study on 60 overweight doctors, who practised Kapalbhati six days a week for eight weeks, showed a reduction in weight and thickness of the abdominal skin fold. The probable reason for this is the forceful abdominal contractions. These contractions may stimulate receptors in the respiratory tract, gastrointestinal system internally and the abdomen externally.
This leads to simultaneous stimulation of certain parts of the brain that increase hormonal and metabolic activities in the body. With an increase in the basal metabolic rate, weight loss is said to occur along with a reduction in abdominal skin fold thickness.10
Kapalbhati may potentially be useful to relax the mind and calm the person. It may be beneficial for people suffering from mood swings and minor anxiety issues. It may act as a mood enhancer and help in total relaxation. It may be beneficial for improving concentration levels. This asana may also play a role in the overall emotional well-being.3
Kapalbhati is said to increase the capacity of the lungs.11 Since the practice of Kapalbhati uses both abdominal and diaphragmatic muscles for breathing, it may help remove secretions from the bronchi and alveoli, so that there is more air in the lungs.7 It may also improve lung function and keeps the nasal passages and sinuses congestion-free.3
Though Yoga asanas and pranayamas may be beneficial, one must not resort to yoga alone to combat any medical illness. Yoga is not an alternative to conventional treatment. For any disease condition, you must consult a qualified doctor who will examine you correctly and give appropriate advice.
Yoga must be practised under the guidance of a qualified and experienced yoga teacher to avoid any injuries.
Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht
Kapalbhati may not be suitable for people suffering from certain health issues, as it might prove to be harmful to them. Few contraindications related to Kapalbhati are:
For maximum benefit and to avoid any adverse incidences, Kapalbhati should be practised under the guidance of a qualified Yoga teacher.
Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht
Kapalbhati is a quick-paced breathing exercise which has a cleansing effect on the body. It mainly focuses on having active exhalations and passive inhalation. The optimum benefits of Kapalbhati can be best enjoyed when done under the guidance of a qualified and trained yoga teacher.
Kapal’ means ‘forehead’ or ‘skull’, while ‘bhati’ means shining. So Kapalbhati literally means ‘shining forehead’. It is one of the cleansing processes of the front part of the brain (shatkarma) mentioned in the Gheranda Samhita-the most exhaustive book on Hatha Yoga written by Gheranda.5
It stresses quick, vigorous exhalations and effortless passive inhalations. It reverses the pattern in which muscle control is exerted during the act of breathing (Vyutkrama).3
While Kapalbhati may be done in any comfortable sitting position, it is recommended to sit in Vajrasana (kneeling pose), Sukhasana (easy, comfortable pose) or Padmasana (cross-legged Lotus pose).4
Kapalbhati involves vigorous contractions of the abdominal muscles during exhalation. So, it is recommended that Kapalbhati be practised on an empty stomach.10
Beginners can start with three rounds of Kapalbhati consisting of 20 breaths each. They can then gradually increase the rounds and the count.4
Kapalbhati is a traditional purification or cleansing process. It is said to clear up the respiratory system by helping get rid of toxic matter and waste materials. This asana may help prevent allergies in the respiratory system.9
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Last updated: Jan 31, 2024
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