TIME : 10 MINUTES
BENEFITS: ENERGY
This version of Kapalabhati includes kumbhaka, or breath retention, after each round's last inhalation.
- You're charging the practice's clarifying and invigorating benefits by holding the breath.
- When you're in a state of bewilderment or ambiguity, use this method to help you discover the answers you need.
1. Close your eyes and relax your body in a comfortable sitting position with your spine upright.
2. Use Gyan Mudra if you want to amp up the energetic impact. For 1 minute, bring your focus to your belly and sense your breath moving there.
3. Inhale deeply through both nostrils, allowing your abdomen to expand, and then exhale rapidly and forcefully through both nostrils, allowing your navel to draw back into your spine.
4. Allow the belly to expand rapidly yet passively (as if it were a balloon inflating), then quickly exhale through both nostrils, feeling the abdomen snap back. This technique's physical involvement is comparable to blowing out a candle, except with your mouth closed and vigorous exhalation and passive inhalation via your nostrils.
5. It's important to note that your body's mobility is limited to the abdomen. This method will make you dizzy if you breathe in your chest. Step 3 should be repeated for a total of 54 quick breaths.
6. If you're dizzy, it's possible that you're breathing too quickly. Slow down your practice and use less power. Inhale to fill your body, activate Jalandhara Bandha, and concentrate on light in your head after the last forceful exhale.
7. Retain the breath until it's just beyond the point of comfort, then slowly and deliberately expel. Relax and notice feelings for a few minutes as you feel your breath change.
8. Repeat steps 3–5 twice more (for a total of three rounds), pausing briefly between rounds to note any feelings. Sit quietly for 3 minutes and observe how the exercise makes you feel.
9. Light in your head, warmth in your belly, and space in your lungs are all possible sensations.
10. Keep a journal of your experience, recording any unusual feelings, progress, or obstacles.
TIPS: At least 2 hours after eating, practice this method. If you're pregnant, have a heavy menstrual cycle, or have uncontrolled high blood pressure, you should probably avoid this method.
You may also want to read more about Pranayama and Holistic Healing here.
