Kapalbhati Pranayama | Skull Shining Breath
- Apr 23, 2020
- 8 min read
Rapid, rhythmic yogic breathing to sharper your clarity, energy, and vitality.
By PRANA EDITORS | Updated: April 24, 2025
In this section of our Pranayama Learning Series, we’ve been explore yogic breathing techniques that cleanse the system, build internal heat, and boost energy. After covering Simha Pranayama (Lion’s Breath), we now turn to Kapalbhati Pranayama, often called the Skull Shining Breath.
Quick Overview: In Kapalbhati, the breath alternates between short, forceful exhalations and passive inhalations. One round tpically includes 10 to 50 rapid breaths, followed by a brief pause to rest and recover. Most practitioners do 3 to 5 rounds based on their experience level.
In this Article: Meaning | Purpose | Steps | Variations | Benefits | Precautions | FAQ |
In the sections that follow, we’ll break down everything you need to know about practicing Kapalbhati Pranayama authentically and effectively, including what it means, how it works, it's health benefits, and why it’s considered one of yoga’s most energizing and purifying breathwork practices.
What is Kapalbhati Pranayama?
Kapalbhati Pranayama is a dynamic yoga breathing technique that revolves around short, forceful exhalation followerd by passive, effortless inhalations. Each exhale is driven by a firm contraction of the lower abdomen, which pushes air out of the lungs. Inhalation follows automatically, as the abdomen and diaphragm recoil, which draws the breath back in which any conscious effort.
Kapalbhati is described in two of Hatha Yoga’s most important texts—the Hatha Yoga Pradipika and Gheranda Samhita. While it doesn’t appear in the Yoga Upanishads, the technique is widely taught today in modern systems like the Bihar School of Yoga and Iyengar Yoga’s Light on Pranayama.
From the Source: "When inhalation and exhalation are performed quickly, like a pair of bellows in a blacksmith’s forge, it dries up the disorders caused by excess phlegm (Kapha), and is known as Kapala Bhati." – Hatha Yoga Pradipika (Chapter 2, Verse 35) |
Linguistically, the term Kapalbhati comes from the Sanskrit words Kapala (skull) and Bhati (shine), hence it is commonly translated as “Skull Shining Breath.” The name not only reflects its mental clarity and alertness, and some yogic traditions also describe it as "frontal lobe cleansing."
Three Types of Kapalbhati in Yoga
Kapalbhati isn’t technically classified as a pranayama—it’s a purification techniques to cleanse the throat and nasal passages and eliminate obesity caused by phlegm defects (Kapha Dosha).
There are three methods to do this:
Vyutkrama: Taking in water through the nose and expelling it through the mouth.
Sheetkrama: Taking in water through the mouth and expelling it through the nose.
Vatakrama: Rapid bursts of forceful exhalation + passive inhalation.
Vatakrama Kapalbhati is the only breath-related variation. Hence, when you hear the term Kapalbhati Pranayama, it is implied that it is referring to Vatakrama Kapalbhati. The other two practices are largely obsolete in modern yoga and have been replaced by Jala Neti (Nasal Irrigation and Cleansing).
Understanding the Mechanics of Kapalbhati
“There is only one step in Kapalbhati,"explains Vineet Kaul, Prana Sutra’s Editor-in-Chief. You exhale forcefully through the nostrils by firmly contracting the abdominal muscles. After that, you don’t actively inhale. You simply release your abdominal grip, and it happens automatically.”
The power behind the exhalation doesn’t come from the lungs or chest. It originates in the abdominal wall, especially the rectus abdominis, the muscle often referred to as the "six-pack." When these muscles contract sharply, it pushes the diaphragm upward and squeezes air out of the lungs in a quick burst.
Inhalation, by contrast, is completely natural and passive. As you release the abdominal contraction, the diaphragm naturally recoils, and the lungs draw air in without concious effort (see image).
A simple way to understand this is to picture your belly like a squeeze ball. When you press it, air is forced out. But the moment you let go, it springs back to its natural shape. That’s essentially what happens in Kapalbhati Pranayama—you exhale with effort, and inhale without effort.
Purpose and Effects: What does Kapalbhati do?
Kapalbhati isn't just breathwork—it’s breath-cleansing. Though often grouped with pranayamas, classical Hatha Yoga treats it as a shatkarma, one of the six internal purification techniques designed to clear physical and energetic blockages in preparation for the more advanced stages of yoga.
Felt Experience: Yogis who practice Kapalbhati report feeling both fired-up and focused, refreshed from the inside out. The chest and belly feel warm. The breath becomes smoother as stale air and energy are expelled. The mind feels more alert and spacious as brain fog clears. |
On a physical level, Kapalbhati’s rhythmic contractions help clear mucus from the respiratory tract, stimulate the sinuses, and boost circulation. But its deeper yogic purpose lies in its ability to dispel tamas (mental inertia or dullness) and increase tapas (the fire of self-transformation).
At a subtler level, Kapalbhati Pranayama also supports and stimulates two energies:
Apana Vayu: The downward-moving pranic current located in the lower abdomen. It governs elimination, reproductive health, and the removal of toxins from the body.
Manipura Chakra: Located at the solar plexus, this energy center is considered the seat of Agni (fire) within the body, and it governs our confidence, willpower, digestion, and passion.
To keep things simple, think of Kapalbhati as a warm-up for the entire system. It prepares the mind, breath, and body for asana, pranayama, and meditation. It’s especially helpful in the early morning, during colder seasons, or anytime you want shift from sluggishness to attentiveness.
How to Practice Kapalbhati Pranayama (Basic Method)
Here are the steps to begin your Kapalbhati Pranayama training:
Posture: Sit in any classic meditation posture. Padmasana, Siddhasana, and Vajrasana are ideal, but Sukhasana and Virasana are more accessible for beginners. Keep your spine upright, and rest both hands on your knees in Chin Mudra.
Prepare: Take a few deep breaths or perform 3-5 minutes of Ujjayi or three-part breathing to warm up the respiratory system and turn attention inward.
Inhale: Kapalbhati begins with an exhale, so take a short, deep inhale.
Forceful Exhale: Expel the air out of your lungs in a quick burst. As you squeeze the air out like a bellow, your abdomen will contract (cave inward).
Passive Inhale: Swiftly release the grip over the abdominal muscles, allowing the body to naturally inhale. The lungs will fill with air when you relax the abdominal wall.
Repeat: The pattern of a forceful exhalation and passive inhalation is one rapid breath. Practice 10 rapid breaths to complete one round of Kapalbhati.
Rest: Rest until your breathing normalizes before attempting another round.
Total Duration: One cycle of 10 Rapid Breaths equals one round. Practice 3 to 5 rounds, but always rest after each round, allowing the breath to normalize.
Tips to Progress Safely
As with any breathing technique, it’s important to build gradually and mindfully, especially when you're just starting out. Here’s how you can pace your progress:
Rapid Breaths: Let’s assume you start with 10 breaths per round in the first week. Once it feels comfortable, try 15, then 20, and so on – up to 50 breaths per round. You can even go as high as100, but that level comes with consistent, long-term practice.
Rounds: Once you can comfortably do 50 breaths per round, you can consider increasing the number of rounds per session. For example, if you started with three rounds, build towards four, and then five. You don’t need to do more than 5 rounds per session.
Editor's Note: Remember, there is no need to rush. Steady rhythm and good form matter more than the numbers. It’s also crucial to listen to your body. Adjust the speed and intensity to suit your energy levels and experience. Overdoing Kapalbhati can leave you feeling drained. |
How to Do Alternate Nostril Kapalbhati (Advanced)
Once you’ve mastered the basic method, you can progress to performing Kapalbhati through alternate nostrils. Here are the steps to do it:
Posture: Sit in a meditation posture. Form Vishnu or Nasikagra Mudra with your right hand, rest the left hand on the lap in Chin Mudra.
Left Nostril Kapalbhati: Close the right nostril with the thumb and perform 10 rapid respirations through the left nostril. The process is the same as described in the basic method: ten rapid breaths (forceful exhalation + passive inhalation).
Left Nostril Breath: After 10 rapid breaths, take one normal breath (inhale-exhale) through the left nostril. Go to the next step without a break.
Right Nostril Kapalbhati: Release the thumb to open the right nostril and close the left nostril with your ring finger. Repeat the same process through the right nostril.
Right Nostril Breath: After 10 rapid breaths, take one normal breath (inhale-exhale) through the right nostril. Once again, go to the next step without a break.
Double Nostril Kapalbhati: Release Vishnu Mudra and place your right hand on the lap in Chin Mudra. Repeat the same process: 10 rapid breaths through both nostrils.
Normal Breath: Inhale and exhale slowly and deeply through both nostrils. With this you’ve completed one round of Alternate Nostril Kapalbhati Pranayama.
Rest: Rest until your breathing normalizes before attempting another round.
Repeat: You can practice up to 5 rounds, alternating between Kapalbhati and rest.
Kapalbhati with Breath Retention and Bandhas
Once you’ve mastered the alternate nostril Kapalbhati, you can deepen your practice further by incrementally adding breath retention or kumbhaka—first internal, then external.
Start with internal retention (Antara Kumbhaka). In the steps 3, 5, and 7—instead of simply inhaling and exhaling, you’ll inhale, hold the breath for a few counts, and then exhale.
When that feels comfortable, consider adding external retention (Bahya Kumbhaka)—where you hold the breath out after a full exhale in steps 3, 5, and 7. But do all of this very gradually, and only if you’ve practiced Kumbhaka Pranayama to build breath-retention capacity.
In the most advanced stage, you can perform bandhas during internal and external retention. Internal retention = Jalandhara and Mula. External retention = Jalandhara + Uddiyana or Maha Bandha. These variations are complex and advanced, so it’s best to do these under guidance.
Benefits of Kapalbhati Pranayama
Here a summary of the benefits of Kapalbhati Pranayama:
Cleanses the respiratory tract by expelling stale air, mucus, and pollutants.
Tones abdominal muscles and strengthens the diaphragm.
Stimulates digestion and boosts metabolism by activating abdominal organs.
Sharpens mental focus and clears brain fog with increased oxygen to the brain.
Energizes the body and uplifts mood—ideal for sluggish mornings.
Balances pranic energy and prepares the system for deeper pranayama and meditation.
Supports spiritual growth by removing tamas (lethargy, dullness).
Activates Manipura Chakra, the center of personal power and transformation.
Safety and Precautions
Kapalbhati is a powerful and heating practice. While it offers many benefits, it can also feel intense, especially for beginners or those with certain health issues. Here are some general precautions to ensure your practice remains safe at all times:
Age Group: Seniors, or those over the age of 50, should practice a gentler version of Kapalbhati. We suggest learning under the guidance of a yoga instructor.
Pregnancy: Due to the strong abdominal contractions and heat-generating nature, Kapalbhati is not recommending during pregnancy.
Menstruation: It is generally advised to skip Kapalbhati during heavy menstruation, especially if there is cramping, fatigue, or dizziness.
Other Sensitivities: Kapalbhati is a stimulating pranayama, so it can trigger or aggravate headaches and migraines, especially in those who are prone to it. It can also intensify the symptoms of panic disorders, anxiety, and mental burnout.
Kapalbhati Contraindications
Kapalbhati Pranayama is contraindicated in the following situations and conditions:
Warm weather or excessive internal heat
Nosebleeds and active ear infections
Glaucoma or other retinal conditions
Chronic lung and respiratory illnesses (e.g., asthma, COPD)
Epilepsy and other neurological conditions
Hernia, stomach ulcers, and chronic digestive issues
Vertigo or balance-related disorders
High blood pressure (hypertension) and heart disease
These are the widely recognized contraindications for Kapalbhati Pranayama, but there may be additional considerations. If you have underlying medical issues, it’s best to consult a physician and/or certified yoga instructor to determine whether this practice is safe for you.
Final Thoughts + What to Read Next
Once you are comfortable with Kapalbhati Pranayama, you may want to explore Bhastrika (Bellows Breath) – another heating, energizing yoga breathing technique that involves forced inhalation and exhalation, making it the natural next step in your practice progression.
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Explore more articles from our Pranayama Learning Series:
How to Practice Diaphragmatic Breathing (First in the Series)
Simha Pranayama: Lion’s Breath in Yoga (Previous in the Series)
Bhastrika Pranayama: Bellows Breath in Yoga (Next in the Series)
Best Yoga Blankets (For All Styles and Seasons) (Yoga Prop Recommendation)
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