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Benefits of Kapalbarti and How to Do it


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Benefits of Kapalbhati and How to Do It

Kapalbhati, a powerful breathing exercise in yoga, offers numerous physical and mental benefits. Its name is derived from two Sanskrit words: "kapal," which means skull, and "bhati," which means shining. When performed correctly, Kapalbhati Pranayama can lead to a radiant and healthy life.

Physical Benefits of Kapalbhati:

  1. Cleanses Abdominal Organs: Kapalbhati helps cleanse and rejuvenate the abdominal organs, promoting better digestion and overall gut health.

  2. Enhances Metabolism: This practice accelerates metabolic rate, aiding in weight management and promoting fat loss.

  3. Strengthens Respiratory Muscles: Kapalbhati enhances the capacity and function of the respiratory muscles, leading to better lung health.

  4. Detoxifies the Body: The rapid exhalation during Kapalbhati expels toxins from the body, rejuvenating it from within.

Mental Benefits of Kapalbhati:

  1. Stress Reduction: Kapalbhati soothes the mind and helps alleviate stress, anxiety, and tension, promoting mental clarity.

  2. Enhanced Concentration: Regular practice of Kapalbhati improves focus and concentration, aiding in better cognitive function.

  3. Mood Elevation: This technique helps balance mood swings and minor anxiety, creating a sense of mental calm and well-being.

How to Do Kapalbhati:

  1. Sit in a comfortable position with a straight spine, shoulders relaxed, and neck unstrained.

  2. Close your eyes and take a deep breath in.

  3. As you exhale, forcefully contract your abdominal muscles to expel the air. The inhalation should be passive and automatic.

  4. Continue this process at a moderate pace. Aim for around 100 rounds of Kapalbhati Pranayama. If you have high blood pressure, start with 20 slow rounds.

Kapalbhati is a powerful practice that offers a wide range of physical and mental benefits. To experience these advantages, practice it regularly and under proper guidance, especially if you have any underlying health conditions.

Yoga is an ancient Indian practice that has been in the culture for many centuries. It is a spiritual, mental, and physical exercise that is done to enhance overall well-being. Because of the immense benefits it offers, it has become a popular form of exercise in the West. Among the many yoga asanas, Kapalbhati Pranayama is one of the well-known pranayama breathing and is known for its many health advantages. Read below to know more about Kapalbhati pranayama benefits.

What is Kapalbhati Pranayama?

It is a type of breathing exercise that enhances the health and well-being of a practitioner. Kapala means skull, and Bhati is illumination in Sanskrit, and the meaning of Kapalbhati Pranayama means illumination of the skull. It is a therapy that cleanses the body and removes negative thoughts, toxins and stress in the body. It is a yoga technique where breathing exercises are done sitting in a particular pose. There are three types of Kapalbhati Pranayama:


It is a Kapalabhati Pranayama where you inhale water through the nose and allow it to enter the mouth, and then spew it out.


This is another type of Kapalbhati Pranayama, which is one of the sleep-easy solutions. In this exercise, the practitioner sits on the floor cross-legged and breathes. It is a Kapalbhati Pranayama type where the exhalation is done actively and inhalation in a passive manner.


It is the opposite of Vyutkrama. In this Kapalbhati Pranayama, you drink water through the mouth and remove it through the nose.

Kapalbhati Pranayama Benefits

Kapalbhati Pranayama is one of the Shuddi Kriya or cleansing techniques. It is also known to be a purification technique of the frontal brain. Some of the Kapalbhati pranayama benefits are:

Benefits for those with type 2 Diabetes

It is said to be very useful for those with type 2 diabetes. It is a forceful breathing exercise where there is pressure on the abdomen because of exhalations. That is believed to aid in the stimulation of the pancreas and secrete blood sugar-regulating insulin. So the Kapalbhati pranayama is useful in managing type 2 diabetes.

Balances Kapha

One of the main reasons for illness in people is Kapha. Kapalabhati Pranayama, by nature, is Kaphahara which means it can remove excess Kapha or phlegm. With regular practice of this exercise, one can get rid of sinuses, cough, and other difficulties. It is also one of the sleep-easy solutions if excess Kapha is causing sleep issues. 

Frontal Brain Purification

Kapalbhati Pranayama means forehead illumination and is also known as frontal brain purification in English. It helps to increase the flow of the cerebrospinal fluid and cleanse the frontal brain lobe. It has a massaging effect on the brain that is 3x to 7x more than normal breathing. This is also one of the sleep easy solutions because of that.

Relieves Anxiety and Stress

These are some of the common problems of everyday life. These can be eased by doing Kapalbhati Pranayama. Adding it to your everyday routine can ease the work and life pressure and help you handle situations better. It effectively reduces tension by triggering relaxation and is a sleep-easy solution wherein you can get sleep without any sleep-inducing medications.

Balances the Mind

Kapalbhati Pranayama has many mental health benefits apart from the advantages it offers for physical health. Regularly performing this breathing technique stimulates the nerves in the brain and increases the Urja or energy to improve the overall performance of the brain. Because of this stimulation, the mind has a calming effect and is balanced. So it is one of the sleep easy solutions.

Better Blood Flow

The Kapalbhati pranayama has many heart benefits and also reduces high blood pressure. When practiced regularly, this increases blood circulation and addresses the problems of thinning hair, dry skin, and other allergies. Doing this breathing technique, even for a short time of 15 to 20 minutes, can increase the blood flow and aid many critical organs of the body. It is also one of the ways to sleep easily.

Improves Digestion and Metabolism

The digestive fire is an important element in the digestive system. When this is not present at optimal levels, it can lead to stomach issues like bloating, indigestion, etc. If you are having digestive issues, add the Kapalbhati pranayama to your yoga and it can stimulate the digestive system and the metabolism. All this helps to fall asleep easily.

Get Sound Sleep

If you are not getting enough sleep and wondering how to sleep easily, doing this Kapalbhati Pranayama breathing technique automatically resolves sleep-related problems. A study conducted on the Kapalbhati Pranayama benefits shows that it reduced insomnia and improved psychosomatic health. So is considered a sleep-easy solution.

Removes Body Toxins

There are a huge number of pollutants in the body that accumulate because of lifestyle and factors. While a majority of them are removed as feces a small part of them remains in the body that gets accumulated over time. One of the major Kapalbhati Pranayama benefits is that it removes impurities and toxins. The Kapalbhati Pranayama improves blood circulation and revitalizes the organs. The Kapalabhati Pranayama benefits are huge and prove that adding Kapalbhati Pranayama to your yoga routine is worthwhile. But ensure that you learn the proper technique to get the best results out of it.