Kapalbhati Pranayama | Skull-Polishing Breathing | कपालभाति 

A robust immunity and a level head are required for good productivity in life to effectively respond to situations whenever necessary. Our controlled respiration is among the finest coping mechanisms for anxiousness or a panicky situation. Our breath contains incredible healing abilities. Our physical and psychological health are closely related to our breath. It affects our ideas and feelings, and the reverse is also true. Simply a few moments of breathing exercises can relax your thoughts thanks to the inhalation and exhalation loop rapid action. By regulating breathing, Kapalbhati pranayama makes it simpler.

We can trigger our body’s intrinsic relaxed state by breathing consciously. By progressively fixing our breathing, we can contribute to the reduction of the stress response and the activation of the circulatory vessels, which is essential for the proper operation of our immune response. Additionally, we activate the parasympathetic system, which controls our rest and regenerative response, increasing our capacity for resiliency.

Instructions 

• Sit comfortably in Sukhasana, placing palms face up on the knees. Bring your attention and focus on the belly region. 
• To keep the back upright and attentive, it is advantageous to take a seat on a folded blanket or yoga mat.
• Take a long deep breath from both nostrils to fill up your lungs. The process should be taken slowly and steadily, with attention focused on the circulation of air in a relaxed manner.
• Bring your stomach closer to your spine so as to bring your belly in contact with your backbone. To experience contraction of your abdomen muscles, put your right palm on your belly. Quickly exhale air once the contraction relaxes you, accompanied by an instinctive intake. You’ll hear a hissing noise as you exhale. This makes you feel as though everything negative in your system is now escaping. You will also feel the airflow filling your chest as you relax your stomach.
• Breathe in and out for around 20 rounds in this style. After you’ve finished one round of  Kapal Bhati pranayama, take a moment to relax by closing your eyes while you are seated in Sukhasana and paying attention to the bodily sensations that arise.
• In Kapalbhati, exhalation is vigorous and energetic. Therefore, put your breath out there.
• Do not be concerned about inhaling. Natural inhaling will occur after your belly muscles are relaxed.
• Continually focus on exhaling.
• Hone this technique while on an empty stomach.

Benefits

Kapalbhati pranayama has additional advantages including revitalizing your neurons, mastering your brain power, promoting hair development, and purifying your skin. Additionally, benefits include easing asthma and nasal discomfort. Some of the other benefits are-

• Kapalbhati pranayama causes your system to heat up, which dissolves pollutants as well as other solid wastes.
• It enhances how well the kidneys and liver work.
• Dark circles are eliminated, and stress is taken off the eyes.
• It improves digestion and circulation of blood.
• The technique raises your metabolism, which promotes quick weight loss.
• It activates your internal organs in the abdomen, which is advantageous for diabetes individuals.
• It refreshes your mind and revs up your nervous system.
• You become relaxed and feel better after the exercise.
• You feel balanced and sensitive as well as clean and uncluttered due to the regular practice of Kapalbhati pranayama.
• If done properly, it solves issues with gas and acidity. Although it isn’t advised as the only treatment for those who have gastrointestinal problems.
• Your lungs become stronger and have more capacity because of Kapal Bhati.
• It energizes you and gives your skin a beautiful glow when practiced regularly.
• Memory and focus are enhanced by it.
• The exercise purifies and awakens the chakras of your body.
• It aids in sinusitis and asthma treatments.
• It guards against depression and energizes you.

Contraindications 

People who have artificial pacemakers, epilepsy, back pain from slipped disc, hernia, or stent, or have just had surgery on the abdomen should refrain from practicing Kapalbhati Pranayama. Due to the powerful abdominal squeezes included in this technique, women shouldn’t do it when pregnant, right after giving birth, or while menstruating. Only under the supervision of a yoga instructor can individuals who have heart conditions and hypertension use this deep breathing exercise. You should not practice it on a full stomach or at night. Overdose of this exercise may cause, headache, nausea, dry mouth, dizziness, and hernia. 

Summary

The Sanskrit term for Kapalbhati pranayama is skull-shining breathing. It is named like this because consistent application of the technique results in a dazzling forehead as well as a brilliant mind. Although the technique seems to require little work, it is actually a really technical kriya that has several advantages. It purifies your body by removing harmful gases and therefore has several psychological and physiological advantages.