Skull-Shining Breath

Classed among the cleansing acts rather than the breath practices, kapalabhati is said to clear phlegm and bring brightness to the head. The action is entirely in the abdomen: the exhale is a sharp inward snap and the inhale simply happens.

The practice raises sympathetic activity briefly and lowers carbon dioxide, producing the familiar alertness and occasional lightheadedness. Small studies report improved lung function measures and reaction times with regular short practice; the abdominal forcing is the reason for the pressure-related cautions.

1. Sit upright with the hands on the knees and the belly relaxed.
2. Exhale sharply through the nose by snapping the lower abdomen inward.
3. Let the inhale come by itself as the belly releases.
4. Do twenty to thirty such breaths at roughly one per second, then breathe normally.
5. Rest, then repeat for up to three rounds.

Not for pregnancy, high blood pressure, heart disease, epilepsy, glaucoma, hernia, ulcers, recent abdominal surgery, or during menstruation if it feels forceful. Practise on an empty stomach and stop if dizzy.