Kapalabhati means "skull-shining". It is a breathing technique of short, forceful exhalations driven by the belly, with passive inhalations in between. It is energising and heating, and widely practised in India. It is also one of the practices most often done wrongly or by people who should not do it, so this guide gives the method and the precautions together.
Where it comes from
Although usually taught as pranayama, kapalabhati is one of the six shatkarmas, the cleansing practices of Hatha yoga. The Hatha Yoga Pradipika describes it as rapid breathing like a blacksmith's bellows. The Gheranda Samhita describes three kinds; the breathing form taught today is the first of them.
How to practise kapalabhati
- Sit with a tall spine, cross-legged or on your heels, hands on the knees. Practise on an empty stomach.
- Take a normal breath in.
- Breathe out sharply through the nose by pulling the belly in quickly. The exhalation is active and short.
- Let the belly relax; the inhalation happens by itself. Do not pull the breath in.
- Repeat at a steady pace, about one exhalation a second to begin with.
- After a round, breathe normally for a minute before the next.
Only the belly moves. The chest, shoulders and face stay relaxed.
How to build up
Start with three rounds of 15 to 20 exhalations, resting between them. Over several weeks, if it feels comfortable, increase to rounds of 30 to 60. Speed is less important than an even rhythm and a relaxed body. More is not better: stop well before you feel tired or light-headed.
Who should not practise kapalabhati
Do not practise kapalabhati if you are pregnant or have high blood pressure, heart disease, a hernia, epilepsy, glaucoma, stomach ulcers, or recent abdominal or chest surgery. Many traditions advise avoiding it during menstruation. If you have any other medical condition, ask your doctor first. Choose a gentle practice such as anulom vilom instead.
Warning signs
Stop at once and breathe normally if you feel dizzy, light-headed, breathless, tingling, or pain in the head, chest or abdomen. These usually mean the pace or the force is too much. Return to it another day more gently, or ask a teacher to watch you.
Common mistakes
- Forcing the inhalation instead of letting it happen.
- Moving the chest and shoulders instead of the belly.
- Going too fast or doing too many rounds too soon.
- Practising after a meal.
Learning it with a teacher
Because kapalabhati is strong, it is best learned from a teacher who can watch you. Our guide to the types of pranayama compares it with gentler practices. On our 200 Hour Yoga Teacher Training it is taught in the early-morning Shatkriya and Pranayama sessions, with its contraindications, so that graduates can teach it safely.
