Kapalabhati (Cleaning Breath)

Kapalabhati (Cleaning Breath)

Kapalabhati is a Breathing Technique used specifically for cleansing. If we have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe quickly. In this practice, we deliberately breathe faster and at the same time use only Abdominal Breathing, that is, diaphragmatic, not Chest Breathing. In Kapalabhati, the Breath is short, rapid, and strong. We use the lungs as a pump, creating so much pressure as they expel the air that all the waste is removed from the air passages, from the lungs up through the nostrils. Kapala means "skull," and bhati means "that which brings lightness." Kapalabhati is a good thing to do when we feel heavy or foggy in the head. If we have problems with the sinuses or feel numb around the eyes, Kapalabhati can help to clear this area as well.

The Kapalabhati and Bhastrika Breathing Techniques share the same general principle, namely that we clear the nasal passages with the force of the breath. As mentioned under Bhastrika, we must be very careful with these techniques because there is a danger of creating tension in the breath. We may also become dizzy when we breathe rapidly; for this reason we always conclude the practice of Kapalabhati with some slow breaths. It is important not to breathe rapidly too many times, but after a few rapid breaths take several slow ones in which we emphasize the long Exhalation.

One Round of Kapalabhati (Cleaning Breath)

Take two normal breaths. Inhale. Now exhale, pulling in your abdomen. Repeat twenty times, keeping a steady rhythm and emphasizing the exhalation each time. Then inhale, exhale completely, inhale fully and hold your breath for as long as you comfortably can. Slowly exhale.

Safety of Breathing Exercises

Safety of Breathing Exercises



Practicing breathing exercise or Pranayama should be safe if you are supervised by an instructor. Aside from that, you should also consult your doctor before you get into any serious breathing exercise especially if you suffer from breathing problems like asthma or shortness of breath. 

Remember that Pranayama should be satisfying and enjoyable. Therefore, it should not be practiced in a way that will push you beyond your limits. Some may think that Pranayama is all about how long you can hold your breath, which is incorrect. It is about controlling one’s breath in a way that it comes out smoother and more relaxed, making exhalation an important part of Pranayama. 

Also, you should not practice Pranayama if you are emotionally upset or tired. You must be relaxed before doing it so that you will not immediately get exhausted or run out of breath. 

Gunaji, author of “Scientific and Efficient Breathing”, recommends the following General Principles of Pranayama: 
Breathing Exercises should never be pushed to the point of weariness or exhaustion.

Exercises should not be repeated too often.

They should not be merely mechanical.

There should be no hurry or haste.

Attention should be concentrated on the exercise while it is being performed.

There should always be variety and change in the exercises.

Exercise should always be gentle and nonviolent.

Breathing should not be jerky or irregular, but smooth, steady, and continuous.
The smoothness of your breath is of paramount importance in practicing Pranayama. If at some point during practice your breath suddenly becomes rough or uneven, stop and relax. Then, slowly allow your breathing to return to its normal pace. 

Some breathing techniques may induce dizziness or even make you lose consciousness. If you start to feel dizzy or think you are about to faint, stop immediately. Relax, and next time you do that certain exercise, be extra careful. Try to assume a position that may be more applicable to that particular breathing exercise. 

Also, remember to practice Pranayama in a place where there is fresh, clean air and no smoke or other chemicals are present in the atmosphere. This is because in Pranayama, air will be pulled deeper into your lungs, so the air needs to be very clean. Remember also to practice it in an area with room temperature; conditions that are too hot or too cold may affect the regularity of your breathing. 

These are just some basic guidelines to keep your practice of breathing exercises safe. However, it is always best to have a Yoga instructor with you every time you practice. Keep in mind not to do Pranayama up to levels that may make you uncomfortable, and to always do things slowly and carefully.

Prana and the Body

Breath is life. It is one of our most vital functions. Yogis recognize this importance through the Pranayama or Breathing Exercises which is one of the Five Principles of Yoga. They have formulated different Beginner and Advanced Breathing Techniques to help you breathe easier and enjoy a healthier and purer life.

The word Pranayama consists of two parts: Prana and Ayama. Ayama means stretch, extension, expansion, length, breath, regulation, prolongation, restraint and control, describing the action of Pranayama. Prana is energy, the self-energizing force that embraces the body. Pranayama is when this self-energizing force embraces the body with extension, expansion and control.
Prana and the Body

Prana, the life force or vital energy, is the center of all Yoga Practices. Prana is in matter, but is not in the matter. It is in the air, but it is not in oxygen. It is a subtle form of energy carried by the air, food, water and sunlight, and animates all forms of matter. Through the practice of Asanas and Pranayamas, more Prana is taken in and stored in the body bringing great vitality and strength.

Yogis believe that man is composed of five energetic sheaths, also known as Koshas:
the drop of divinity at our core
the karmic body - our karma with everyone on the planet
the astral body where things like spirituality and creativity originate
the mental/emotional body
physical body
Prana is the vital link between the astral and physical bodies. It is mainly in the Nadis that it flows as shown in the image. It exists both as a positive and negative energy when it is known as "Apana". Prana itself is in afferent impulse, whose nature is to move upward while Apana is efferent and moves downward. When the two are united in the Muladhara Chakra, the Kundalini energy is awakened.

Kundalini and the Nadis

The Nadis are nerve channels or tubes in the astral body through which the Prana flows. Asanas and Pranayamas are designed to purify the Nadis for the Prana to flow freely. If the Nadis are blocked, the Prana cannot flow easily and freely and results to poor health. According to Ancient Yogis, there are about two thousand Nadis. Of all these Nadis, the most important is the Sushumna. The function of the Sushumna can be compared to the functions of the Spinal Cord in the physical body. On either side of the Sushumna are two other Nadis called the Ida and the Pingala which correspond to the sympathetic ganglia of the Spinal Cord as shown in the cross-section of the spinal vertebra. Kundalini, which is a dormant or static energy and is depicted as a coiled snake, is located at the base of the Sushumna in the Muladhara Chakra. This energy is awakened by the practice of Pranayama and other Yogic Practices.

Bhramari (Nasal Snoring)

Bhramari (Nasal Snoring)

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril in a ratio of 2:8:4. The left nostril is the path of the Nadi called Ida and the right nostril is the path of the Nadi called Pingala. If you are really healthy, you will breathe predominantly through the Ida nostril about one hour and fifty minutes, then through the Pingala nostril. But in many people, this natural rhythm is disturbed. Anuloma Viloma restores, equalizes and balances the flow of Prana in the body.

One round of Anuloma Viloma is made up of six steps, as shown below. Start by practicing three rounds and build up slowly to twenty rounds, extending the count within the given ratio.
The Vishnu Mudra

In Anuloma Viloma, you adopt the Vishnu Mudra with your right hand to close your nostrils. Tuck your index and middle finger into your nose. Place the thumb by your right nostril and your ring and little fingers by your left.

One Round of Anuloma Viloma (Alternate Nostril Breathing)

Inhale through the left nostril, closing the right with the thumb, to the count of four.

Hold the breath, closing both nostrils, to the count of sixteen.

Exhale through the right nostril, closing the left with the ring and little fingers, to the count of eight.

Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four.

Hold the breath, closing both nostrils, to the count of sixteen.

Exhale through the left nostril, keeping the right closed with the thumb, to the count of eight.
Benefits of Anuloma Viloma

The exercise of the Anuloma Viloma produces optimum function to both sides of the brain: that is optimum creativity and optimum logical verbal activity. This will make both sides of the brain, the left side which is responsible for logical thinking and the right side which is responsible for creative thinking to function properly. This will lead to a balance between a person's creative and logical thinking. The Yogis consider this to be the best technique to calm the mind and the Nervous System.

Anuloma Viloma: The Scientific Confirmation

Medical science has recently discovered the nasal cycle, something that was already discovered by the Yogis thousands of years ago. Modern scientists found out that we do not breathe equally on both nostrils, that is one nostril is much easier to breathe through than the other at any particular time. Each nostril alternates about every three hours. The Yogis claim that the natural period is every two hours, but we must remember these studies were done on people who do not have an optimum Health level.

Scientists also discovered that the nasal cycle corresponds with brain function. The electrical activity of the brain was found to be greater on the side opposite the less congested nostril. The right side of the brain controls creative activity, while the left side controls logical verbal activity. The research showed that when the left nostril was less obstructed, the right side of the brain was predominant. Test subjects were indeed found to do better on creative tests. Similarly when the right nostril was less obstructed the left side of the brain was predominant. Test subjects did better on verbal skills.

Medical science has not quite caught up with the ancient Yogis yet. The Ancient Yogis even went one step further. They observed that a lot of diseases were due to disturbances of the nasal cycle or if a person breathe for too long through one nostril. To prevent and correct this condition, they developed the Alternate Nostril Breathing Technique. This clears any blockage the airflow in the nostrils and reestablishes the natural nasal cycle. For example, the Yogis have known for a long time that prolonged breathing through the left nostril only (over a period of years) will cause Asthma. They also know that this so-called incurable disease can be easily treated by teaching the patient to breathe through the right nostril until the Asthma is cured and prevent it from recurring by doing the Alternate Nostril Breathing Technique. The Yogis also believe that Diabetes is caused, to a large extent, by breathing mainly through the right nostril.