Kapala bhati
Literally translated as “shining skull,” this exercise cleanses the respiratory passages, including the nasal passages in the head. It is one of the kriyas, or organ-cleansing exercises of Hatha and Raja Yoga. Kapala Bhati also increases the capacity of the lungs, stimulates blood circulation, and gives a gentle massage to the heart. People who have asthma often find it helpful.
How to practice
Kapala Bhati consists of a series of short and active exhalations, alternated with passive, relaxed inhalations. The intense expulsions of stale air from the lungs increase the uptake of oxygen into the blood, which can be felt especially in the brain. This makes Kapala Bhati an excellent way to improve your concentration, whether you are practicing meditation or need a quick mental boost at work.
This exercise is best practiced during a morning pranayama or meditation session; do not practice it late in the evening, since it activates the nervous system and may prevent you from falling asleep. If you are a beginner, do not try Kapala Bhati until you feel completely at ease practicing Alternate Nostril Breathing with Breath Retention.
Intermediate level
Sit with your legs crossed and your hands in Chin Mudra and take a few slow, deep abdominal breaths. Notice the abdomen moving out as you inhale and in as you exhale. Then start a series of 10 rhythmic, short, active exhalations. After each active exhalation, let a gentle, passive in-breath just happen. The time taken for one exhalation and inhalation should be about two seconds.
After 10 of these “pumps” out and in, take two slow full yogic breaths. Then inhale comfortably to 80 percent of your capacity and hold the breath, according to your ability, for 20–60 seconds. Exhale slowly, with control. This is one round. After a few relaxed breaths, practice two more rounds.
Advanced level
Using the same technique, gradually increase the number of times you “pump” out and in per round to 50. You can speed up the rate at which you breathe, but never faster than one second for one exhalation and inhalation. As you become more relaxed and focused, try to hold the breath during the retention for up to 90 seconds. While you are holding your breath, focus on the third-eye area between your eyebrows. While you hold your breath, you may feel a pleasant warmth around your abdomen. This is the activated prana in your solar plexus. With each round of practice, the solar plexus recharges further, and prana starts moving up the spine. After sustained practice, you will find that the movement of prana is in accordance with how focused you are. The energy literally moves to where your thoughts go, which is why you should focus on the third eye.
Avoiding hyperventilation
When you practice Kapala Bhati for the first time, you may feel dizzy. This is caused by hyperventilation. If this happens, stop immediately, lie on your back and relax. Once the dizziness has gone, check whether you were making one of the following mistakes, and take the remedying action set out below.
The chest or collarbone move: Check that only your abdomen is moving during both exhalations and inhalations.
Your abdomen is not moving in when you exhale: Check that your abdomen is actively contracting and moving inward every time you exhale.
You are inhaling too deeply or you are actively pushing out your abdomen: Inhale passively so that the abdomen simply moves forward into its neutral position.
You are pumping too fast: Reduce the speed of the pumping to two seconds for one inhalation and exhalation.
Inhaling and exhaling
It is important to get the ”pumping” technique right in this powerful exercise. Emphasize the exhalation; if you do this correctly, it creates a vacuum and the in-breath happens naturally, without requiring any effort.
