Kapālabhāti

Meaning

Kapālabhāti (कपालभाति) is composed of kapāla (skull) and bhāti (shine, radiance). It is the sixth and final ṣaṭkarma, although it is often classified also as a prāṇāyāma.

The technique consists of rapid, forced exhalations followed by passive inhalations. It receives its name because it “makes the skull shine,” purifying the frontal sinuses and bringing mental clarity.

Techniques

Vātakrama Kapālabhāti (main technique)

The most well-known variant, using only air.

HYP 2.35 describes:

“Perform rechaka (exhalation) and pūraka (inhalation) rapidly like the bellows of a blacksmith. This is called Kapālabhāti and destroys disorders of kapha.”

Procedure:

1. Sit in meditative posture (siddhāsana, padmāsana, or vajrāsana)
2. Hands in jñāna mudrā on the knees
3. Spine erect, shoulders relaxed
4. Breathe normally a few times to center
5. Exhale actively by contracting the abdomen forcefully
6. Inhale passively by letting the abdomen relax (air enters by itself)
7. Repeat rhythmically: approximately 1 breath per second
8. Start with 30 breaths, gradually increase to 60, 100, 120

Key points:

• Only the exhalation is active; the inhalation is passive and automatic
• Movement comes from the abdomen, not the chest
• Keep face, neck and shoulders relaxed
• Constant rhythm, don’t accelerate

Rounds:

1. Complete 30-120 exhalations
2. Exhale completely, inhale deeply
3. Retain for a few seconds (optional)
4. Exhale slowly
5. Breathe normally, rest
6. Repeat 3 rounds

Vyutkrama Kapālabhāti (with water)

Variant described in the Gheraṇḍa Saṃhitā:

1. Draw warm salted water through the nose
2. Expel it through the mouth
3. Similar to jala neti but with reversed flow

Śītkrama Kapālabhāti (reverse)

1. Take water through the mouth
2. Expel it through the nose
3. Requires practice and care

These aquatic variants are less common. The main practice is vātakrama.

Benefits According to the Texts

HYP 2.35-36 states:

“Kapālabhāti destroys disorders caused by kapha.”

“By performing the six karmas, the excesses of the doṣas are eliminated. Then prāṇāyāma is performed without effort and succeeds.”

Physical effects:

• Cleans the airways — Expels mucus from bronchi and sinuses
• Oxygenates the blood — Forced exhalations remove residual CO₂
• Tones abdominal muscles
• Massages the organs abdominal
• Activates the sympathetic nervous system initially, then balances it
• Stimulates metabolism

Energetic effects:

• Awakens prāṇa in the nāḍīs
• Purifies iḍā and piṅgalā nāḍī
• Activates ājñā chakra (hence “skull shining”)
• Clarifies the mind — Eliminates drowsiness and dullness
• Prepares for meditation by calming the mind after practice

Kapālabhāti vs Bhastrīkā

They are often confused, but are distinct:

Kapālabhāti	Bhastrīkā
Only exhalation active	Both active
Abdominal movement	Chest movement
Gentler	More vigorous
Ṣaṭkarma (cleansing)	Prāṇāyāma
Moderate rhythm	Faster rhythm

Precautions

⚠️ Contraindications:

• Hypertension or heart problems
• Pregnancy
• Menstruation (especially first days)
• Epilepsy or tendency to seizures
• Hernias (abdominal, inguinal)
• Vertigo or frequent dizziness
• After recent abdominal surgery
• With full stomach

General precautions:

• Start gently and increase gradually
• If dizziness appears, stop and breathe normally
• Don’t force the speed — Prioritize constant rhythm
• Keep face relaxed — Avoid tension
• Don’t practice before sleep (it’s activating)
• If persistent headache occurs, reduce intensity

When to Practice

• Best time: In the morning, on empty stomach
• Before: Formal prāṇāyāma and meditation
• After: Āsanas and neti
• Frequency: Daily
• Duration: 5-10 minutes (3 rounds)

Typical Sequence

1. Jala neti (nasal cleansing)
2. Kapālabhāti (3 rounds)
3. Nāḍī śodhana (alternate breathing)
4. Main prāṇāyāma
5. Meditation

Kapālabhāti is the perfect preparation for prāṇāyāma: it cleans the airways, awakens the prāṇa, and calms the mind, creating ideal conditions for more subtle practices.