21/07/2026
Kapalbhati ("skull-shining breath") is a yogic breathing technique involving rapid, forceful exhalations and passive inhalations. When practiced correctly, it may offer several benefits:
Improves lung function: May strengthen respiratory muscles and improve airflow and breathing efficiency.
Sage Journals +1
Enhances focus and alertness: Some studies suggest improvements in attention, concentration, and mental clarity after regular practice.
PMC
Strengthens abdominal muscles: The repeated abdominal contractions help engage and tone the core.
May aid digestion: The rhythmic abdominal movement may stimulate digestive organs, though evidence is limited.
May support weight management: It can slightly increase energy expenditure, but it is not a substitute for a healthy diet and regular exercise.
How to practice
Sit comfortably with your spine straight.
Take a normal breath in.
Exhale sharply through the nose by contracting your abdominal muscles.
Let the inhalation happen naturally.
Beginners can start with 20–30 strokes, rest, and repeat for 2–3 rounds.
Avoid Kapalbhati if you have:
Uncontrolled high blood pressure
Heart disease
Hernia or stomach ulcers
Pregnancy
Recent abdominal surgery
Epilepsy or recent stroke
Severe dizziness or vertigo
