Kapalbhati Pranayama- Steps & Benefits


A powerful and popular breathing technique which is most useful to lose weight, bring your entire body to perfect balance and improves overall well-being. In developing yoga practice, learning breath control exercises play an important role. According to Patanjali Yoga Sutras, pranayama is one of the classical eight limbs of Yoga. It helps to cleanse, balance, purify your life force (prana) and help you stay healthy in mind, body, and spirit. Kapalabhati Pranayama is pronounced as Kah-Pah-luh-BAH-tee prah-nah-YAH-mah.

Kapal – Forehead(Skull) | Bhati – Shining | Pranayama – Breathing

As the name suggests, this breathing technique reflects filling your skull with the brightness of enlightenment.


Benefits of Kapalbhati Pranayama

  • It improves the function of the lungs, kidney, and other respiratory systems.
  • Effective in reducing weight by increasing the metabolism rate
  • Improves the function of the reproductive system. Cures erectile dysfunction naturally
  • It removes toxins from the body and helps to clean the internal system thoroughly
  • Useful in curing respiratory diseases as asthma, allergies, and sinus
  • Stimulates abdominal organs and helps to cure constipation, acidity, sinus, and diabetes
  • Improves blood circulation and oxygen supply to the body


Practitioners suffering from high blood pressure, heart problems or a hernia should avoid or perform this practice slowly. Women should avoid this practice during pregnancy and period. If you have any medical concerns, talk with your doctor before practicing yoga.

Steps to do perfect Kapalbhati Pranayama

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Now take a deep inhale through both of your nostrils until your lungs get full of air.
  • Now exhale through both of your nostrils forcefully so that your stomach will go deep inside. As you exhale you will feel some pressure in your stomach.
  • During the process of exhaling, you will feel a hissing sound, at this moment try to think that all toxins and disorders from your body are coming out of your nose.
  • You may keep one of your hand on the stomach to feel the abdominal muscles contract. Pull the navel in.
  • Begin slowly, looking for 60-70 contractions per minute. Slowly and steadily increase the pace, aiming for 90 to 100 contractions per minute. Don’t force your body, do it comfortably and stop if you feel faint or dizzy.
  • After this process, inhale deeply through the nostrils and then exhale slowly through your mouth.
  • Relax and then repeat the above process for 3 to 4 repetitions.


Keep your focus on your low belly and exhalations throughout the practice. Do not contract your abdomen while you inhale, the only movement should happen in your lower belly. When practiced correctly and regularly, this pranayama will cleanse, energize, and revitalize your mind, body, and spirit.yingcht_2017-08-04T12-40_bffaa8_1500x200_yogamats._V519627900_ (1)

Enjoy this beautiful breathing technique and bring physical, mental and spiritual equilibrium in your life.

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Author: Rakesh Pradhan

Rakesh Pradhan is a Yogi, Blogger, Civil Engineer and a continuous learner. When he was 14 years old, one day his neighbourhood uncle asked him about Yoga and Meditation. He got so motivated about the amazing benefits of this beautiful Yoga that he started reading Yoga books, watching videos and practising yoga poses. Now, he is helping people to learn Yoga and keep them away from stress and lifetsyle diseases.