Kapalabhati pranayama 

        Kapalabhati pranayama is a type of pranayama which helps in purifying the blood and improves oxygen saturation. It helps to improve concentration and reduce abdominal fat, tones the abdominal muscles, and improves mood producing a relaxing effect on the individual. It  also calms your mind and rejuvenates your body.

    In Sanskrit’ Kapal,’ means the skull, and ‘Bhati ‘ means to shine. Kapalabhathi means to shine skull.It is one of the purifying exercises of Hata yoga.

 While many breathing techniques in Yoga practices focus on muscular control during inhalation, Kapalbhati emphasizes active exhalation to oxygenate the body.

The underlying principle is to cleanse the brain, nasal passages, sinuses, and the body through short and strong exhalations of air ultimately supplying them with oxygen-rich blood.

Kapalbhati is an essential component of Shatkarma or Shatkriya, which refers to the traditional Yogic body cleansing and purification techniques mentioned in the Hatha Yoga Pradipika.

     In Kapalbhati Pranayama we exhale with stroke. The most important point to remember is that when you are exhaling, while doing kapalabhati assume that all the mental and physical issues are flushed out of your body and mind. Maintain such a thought in every stroke of exhaling while  doing this pranayama.

It is simple breathing technique having a powerful effect on your lungs, cardiovascular and digestive system.

Types of Kapalabhati Pranayama

·         Vatakrama kapalbhati

It is a practice same as Bhastrika pranayama, except that exhalation is active whereas inhalation is passive, that is the opposite of normal breathing.

·         Vyutkrama kapalbhati

It follows the same as Jala neti. This process involves sniffing water through the nostrils and letting it flow down into the mouth and then spitting it out.

·         Sheetkrama kapalbhati

It can be thought of the reverse of Vyutkrama KapalaBhati, within which water is taken through the mouth so expelled through the nose. Due to the method, the organs below the skull (mainly the brain) and also the little brain are influenced in a very smart manner. Therefore the word is employed in this means.

Steps of Kapalbhati Pranayama

1.      First, sit on the Padmasana or siddhasana pose and close your eyes ; keep the spine straight & keep your hands on knees.

2.      Take a deep breath (inhale deeply) through your both nostrils until your lungs are full of air.

3.      Exhale through both nostrils forcefully, so your stomach will go deep inside. As you exhale you feel some pressure in your stomach. Start with one exhalation in a second. Gradually increase the speed.

4.      While the process of exhaling there is a hissing sound, at this point try to think that your disorders are coming out of your nose.

5.      Repeat this process for 5 minutes.

Benefits of Kapalbhati Pranayama

·         Kapalabhathi pranayama generates heat in the system to help dissolve toxins and waste matter.

·         Adds glow and beauty to your face and skin due to proper oxygenation of the body.

·         It improves digestion

·         It improves the function of kidneys and liver.

·         It helps in reducing belly fat and therefore applicable in the treatment metabolic syndrome.

·         The daily practice of Kapalbhati can cure all gastro intestinal problems.

·         It helps to reduce stress to your eyes from over work; helps to remove dark circles around the eyes.it helps to cure sinus inflammations and blockage.

·         Kapalbhati pranayama improves the blood circulation .It is an ideal technique for nadishodhana.

·         It  helps in gaining emotional balance

·         Kapalbhati is beneficial for diabetic and polycystic ovarian syndrome patients.

·         It calms your mind and rejuvenates your body.

·         Kapalabhati also helps in respiratory diseases as it clears nasal cavity and upper airway.

Points of caution for kapalabhati

·         Posture - sit with your spine erect.

·         Inhale Well.

·         Breathe out rapidly with a little force.

·         When you finish Kapalbhati just relax for some time.

·         If you have acidity or ulcers you should be cautious with Kapalbhati Pranayama.

·         Do this pranayama only under the guidance of a doctor and yoga expert if you suffer from serious heart and other vital organ diseases.

What do research studies state about kapalabhati pranayama ?

·         Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners---

Kapalbhati is initially energizing, cleansing (expulsion of carbon dioxide), and heating (there occurs parasympathetic withdrawal and sympathetic activation during pranayama).

Neural activity of human brain after kapalbathi pranayama-There is an increase of gamma wave activation post pranayama showing control of the default mode network,DMN[ in areas posterior cingulate cortex,medial prefrontal cortex,bilateral temperoparietal junction].

·         Kapalbhati pranayam helps to convert deoxygenated venous blood to oxygenated blood, thereby purifying the blood and improves oxygen saturation. It helps to improve concentration and reduce abdominal fat, tones the abdominal muscles, and improves mood producing a relaxing effect on the individual.

·         Acute effects of kapalbhati noted in a study were the initial rise in heart rate, systolic and diastolic blood pressure, and gradual fall in all these parameters just after the procedure.

·         The possible use of kapalbhati is to combat metabolic syndrome (MS) and polycystic ovarian syndrome. Fast breathing increases basal metabolic rate, reduces fat deposition, and ultimately weight reduction as also reflected by a decrease in both waist circumference and hip circumference.

·         The exercise also increases hepatic and lipoprotein lipases which induces increased uptake of triglycerides and is helpful in Metabolic Syndrome. Metabolic syndrome includes high blood pressure,high blood sugar ,excess body fat around waist and abnormal cholesterol levels.

·         The abdominal bellows during active exhalation during Kapalbhati helps in release of insulin from pancreas and decrease hyperglycemia

·        Another study illustrates the significant improvement in peak expiratory flow rate and helps improve pulmonary function. Kapalbhati breathing benefits also

References

·         https://sarvyoga.com/kapalbhati-pranayama-steps-and-benefits/

·         https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8963645/

·         https://scholar.google.com/scholar_lookup?journal=SchAcad+J+Biosci2013;&title=Effect+of+6+weeks+of+kapalabhati+pranayama+training+on+peak+expiratory+flow+rate+in+young,+healthy,+volunteers&author=T+Dinesh&author=GS+Gaur&author=VK+Sharma&author=+Madanmohan&author=KT+Harichandran+Kumar&volume=1&pages=111-4&

·         https://pubmed.ncbi.nlm.nih.gov/27512324/

·         https://go.gale.com/ps/i.do?id=GALE%7CA362965913&sid=googleScholar&v=2.1&it=r&linkaccess=abs&issn=22784748&p=AONE&sw=w&userGroupName=anon%7Eda1949e7