Kapalabhati

Yoga and especially Hatha Yoga is known for its cleansing or purifying practices, and Kapalabhati is one of them. Ancient texts describe six cleansing actions, each targeting different parts and organs of the body. This article focuses on a method that cleanses the inside of the head.

Kapalabhati is a breathing exercise that's part of Shatkarmas, a set of six purifying actions in yoga. The Sanskrit word "Shatkarma" is composed of two parts – "shat" meaning 'six' and "karma" meaning 'action'. Together, it translates to 'six actions'. These actions are purification procedures for the human body.

Kapalabhati itself is a compound word. The first part, "kapala," has several meanings. You might translate it as 'cup, jug, dish used for offerings', 'eggshell', 'tortoise shell', 'potsherd', 'lid', 'skull', 'cranium or bone', and more. "Bhati" has a more limited set of meanings: 'light', 'splendor', 'manifestation', 'perception', 'knowledge'[[1]].

With so many different meanings, translating "kapalabhati" can be challenging. There are numerous possible translations! Fortunately, Sanskrit and yoga experts have figured out the meaning and translated it as 'shining skull'. You may also find translations like 'head cleansing', 'skull cleansing', 'skull polishing', even 'blowing out the front part of the brain', and others in yoga literature.

Some people believe that if you observe a person after practicing Kapalabhati with subtle vision, a glow will appear around their head or become more pronounced and intense if it was present before the exercise.

Classical yoga texts describe several variations of Kapalabhati practice. In "Hatha Yoga Pradipika" Svatmarama writes:

Perform rapid inhalations and exhalations, like (blacksmith's) bellows. This is called Kapalabhati, and it destroys all disorders caused by mucus.

In "Gheranda Samhita"[[3]], the author explains this practice as follows:

Bhalabhati [‘shining forehead’] should be practiced in three different ways – Vatakrama, Vyutkrama, and Shitkrama. This way, disorders of mucus are cured.

This text uses a slightly different name for the practice and divides it into three variations.

1. Vatakrama

   Inhale through Ida (left nostril) and exhale through Pingala (right nostril). Again, inhale through Pingala, exhale through Chandra (left nostril).

   After rapid inhalation and exhalation, do not hold (breath). By practicing this way, one can prevent disorders caused by mucus.

   This variation resembles Kapalabhati fr om "Hatha Yoga Pradipika" as it also involves rapid inhalations and exhalations. However, Swami Muktibodhananda, in his commentary on "Hatha Yoga Pradipika" cites an excerpt fr om the text "Hatha Ratnavali" stating that rapid inhalations and exhalations through both nostrils and alternately from left to right (right to left), are known as Kapalabhati, but alternate breathing in this variation is more complex.

   The other two variations are quite different from the Svatmarama-style technique and are more akin to cleansing techniques like Neti.

2. Vyutkrama

   Inhale water through both nostrils, release it through the mouth. Through repeated practice of Vyutkrama, diseases caused by mucus are eliminated.

3. Shitkrama

   With a hissing sound inhale water through the mouth and release it through the nostrils. Through regular practice, one can become equal to Kamadeva [God of love].

The two methods from Gheranda – Vyutkrama and Shitkrama – are less well-known, perhaps because they are more complex. They also have alternatives in the form of Jala Neti and Sutra Neti, which seem simpler to implement.

Today, Svatmarama's variation is the most popular and widely recognized. People often use Kapalabhati at the beginning of their morning Hatha Yoga routine because it's invigorating. It's also used after nasal rinses to remove any remaining water, and before practicing pranayama and meditation. Kapalabhati, however, is also effective and beneficial as a standalone practice.

This article will focus on the Kapalabhati variation from "Hatha Yoga Pradipika."

Ancient texts suggest that this practice helps to cure and prevent diseases caused by mucus, or Kapha dosha. These disorders affect many parts of the body. Since the practice affects Kapha dosha, found in the area of the nasopharynx, maxillary and frontal sinuses, respiratory tract, and abdomen, one should expect a therapeutic effect in these areas.

Specific positive effects of Kapalabhati practice[[6]][[7]][[8]]:

• Provides energy and vitality by activating the sympathetic division of the autonomic nervous system; it also stimulates the central nervous system, blood circulation, and metabolism.
• Enhances local immunity (in the nasopharynx, paranasal and frontal sinuses, bronchi, abdominal cavity).
• Clears nasal passages, paranasal sinuses, and the bronchial tree. Performing Kapalabhati creates pressure fluctuations in these areas, which massages the mucous membranes and activates the ciliary epithelium, helping to remove excess mucus.
• Improves lung function. An Indian study[[9]], conducted in 2011 with 91 volunteers, showed an increase in certain spirometry indicators, which decrease indicates airway obstruction.
• Contributes to stress reduction. A 2013 study[[10]] found that individuals who practiced rapid pranayama, including Kapalabhati, for 30 minutes three times a week for 12 weeks experienced a significant reduction in stress levels. Another study[[11]] showed that practicing Kapalabhati for 20 minutes can activate the body's calming response due to increased parasympathetic dominance.
• Improves cognitive functions of the brain, as well as sensorimotor indicators, i.e., reaction and attention[[12]].
• Provides a more active massaging effect on the brain. Regular breathing gently massages the brain, compressing it slightly on inhalation (presumably due to the pressure from the cerebrospinal fluid) and releasing this pressure on exhalation. More active Kapalabhati breathing pace intensifies this process, which tones the blood vessels of the brain and stimulates the circulation of cerebrospinal fluid.
• Tones and massages abdominal organs. This happens due to the active involvement of abdominal muscles.
• On a subtle level, it affects Ajna Chakra and nadis in the head area.

This practice can be beneficial for:

• Hypotension
• Obesity
• Fatigue
• Chronic sinusitis, frontal sinusitis, ethmoiditis
• Bronchial asthma
• Chronic bronchitis
• Headaches due to vascular tone disturbances and venous outflow from the skull area
• Concentration problems

The foundation for breathing techniques in yoga is full yogic breathing (Full Yogic Breath), wh ere abdominal diaphragmatic breathing plays a central part: as you inhale, the abdomen, as if inflating, protrudes slightly forward, and as you exhale, it retracts inward. The same principle applies to Kapalabhati, only the emphasis is on exhalation.

Step-by-step technique:

1. Sit in a meditative asana. Vajrasana and Sukhasana are suitable for beginners. Siddhasana and Padmasana are the best.
2. After taking a full yogic breath, engage your abdominal muscles to forcefully push the air out with a quick, sharp exhalation. It's like forcefully squeezing the air fr om your lungs.
3. Relax the abdominal muscles. This allows air to be drawn back into the lungs passively. In the initial stages, you can place your hand on your abdomen to monitor the correctness of execution.
4. The cycle repeats: active exhalation and passive inhalation. While learning, 2–3 sets of 30–40 such cycles are sufficient. If it's challenging, start with fewer repetitions. Avoid dizziness, darkening of vision, or "stars" appearing in your eyes. If such "special effects" occur, reduce the number of cycles in the set or stop the practice.
5. After completing the set, transition to regular yogic breathing. Ancient texts don't mention breath holding or bandhas during or after the practice. However, Swami Satyananda Saraswati suggests using Maha Bandha at the end of each set[[13]]. This makes the practice more challenging but simultaneously adds the positive effects of Maha Bandha.

Important note! During exhalation, only the abdominal muscles are active, while the rest of the body, especially the chest, is relaxed and immobile as much as possible. A slight movement of the clavicles and lower ribs is acceptable.

Caution! Beginners learning Kapalabhati and those who cannot yet perform the practice at a high breathing rate (120 exhalations per minute) should avoid sets lasting more than one minute. Because fast breathing rate (60 exhalations per minute), will lead to hyperventilation, which can cause brain hypoxia and its severe functional impairments[[6]].

How to approach Kapalabhati is a matter of personal choice. The main goal is to avoid excessive strain during execution and to avoid mastering the most advanced level of practice right away. Regular, systematic practice is the key, preferably under the guidance of an experienced master. "Hatha Yoga Pradipika" states that correct practice of pranayama eradicates all diseases, while incorrect practice can cause any disease.

Advanced Level of Kapalabhati

Andre Van Lysebet suggests in his book on pranayama that "three sets of 120 exhalations is a very good level." Swami Satyananda Saraswati claims that one can reach several hundred rapid breaths per set but recommends that most people should strive to 60–100 repetitions.

Practicing this breathing exercise in Padmasana is said to increase its effectiveness.

A more complex variation of Kapalabhati is Vatakrama Bhalabhati technique described in "Gheranda Samhita." Breathing occurs not simultaneously through both nostrils but alternately: exhalation through the left, inhalation through the right, exhalation through the right, inhalation through the left, while still emphasizing a sharp, short exhalation and passive inhalation.

Maha Bandha can also be considered a complication, mastering which will require additional time and effort.

• Epilepsy
• Severe traumatic brain injuries
• Brain diseases
• Brain tumors
• Malignant tumors of any location (especially the abdominal and pelvic organs)
• Pregnancy
• Menstruation
• High blood pressure
• Severe heart conditions
• Thromboembolism
• Bullous emphysema and other changes in lung tissue that contribute to spontaneous pneumothorax
• Inflammatory diseases in the acute stage
• Exacerbation of chronic inflammation

The biggest challenge in mastering Kapalabhati is keeping your body still, especially your chest. You need to find the most comfortable meditative asana wh ere your body feels relaxed and at ease.

Trying to quickly advance to the most complex variation of the practice can hinder learning any technique correctly. "Haste makes waste."

Instead of striving for equal inhales and exhales, prioritize powerful, forceful exhalations. Your inhales will follow naturally, providing the energy needed to drive those strong exhales.

Raised and tense shoulders, rounded spine, tense facial muscles — these are all signs that you might be uncomfortable in your asana or overexerting yourself during practice.

It's best to avoid Kapalabhati after a big meal. Give yourself at least three to four hours before commencing. The morning hours, especially around dawn, are ideal for most yoga practices. Avoid practicing this technique at evening/night hours, especially before bed, as it's not conducive to a restful night's sleep and can disrupt it.