The word yoga means to add or join. To connect with yourself or God or your soul. Yoga has eight different limbs which include Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. When you do all this, it helps you achieve enlightenment. Yoga asanas and pranayam can help cure many health conditions and manage their symptoms.

Pranayama is a breath control practice in yoga that helps improve mental clarity, reduce stress, and benefit overall health. The word ‘Pranayama’ comes from the Sanskrit word ‘Prana’ meaning ‘life or breath’ and ‘Ayam’ meaning ‘control’ and together it means control of breath. There are different types of breathing techniques, such as Nadi Shodhana (alternate nose breathing), Kapalbhati (belly breathing) and Bhramari (humming breathing). All of these help stimulate the parasympathetic nervous system, which helps with relaxation, mental focus, and emotional balance.

One of these pranayams is Kapalbhati. The word ‘Kapalbhati’ comes from the Sanskrit word ‘kapal’ meaning ‘skull’ and ‘bhati’ meaning ‘to shine’ and together it means that this posture can bring clarity to one’s mind. Kapalbhati is known to have many benefits.

But first, take a look at how to do Kapalbhati correctly, according to the Art of Living.

• Sit comfortably with your spine straight. Place your hands on your knees and palms open towards the sky.
• Take a deep breath in.
• As you exhale, draw your navel back toward your spine. Do as much as you can comfortably. You can place your right hand on the stomach to feel the contraction of the abdominal muscles.
• As you relax the navel and abdomen, the breath automatically begins to flow into your lungs.
• Take 20 such breaths to complete one cycle of Kapalbhati.
• After completing the cycle, relax with your eyes closed and observe the sensations in your body.
• Do two more rounds of Kapalbhati.

Benefits of Kapalbhati

Improves lung capacity and respiratory health

Kapalabhati requires forceful exhalation which helps clear the lungs and improves respiratory capacity, which over time helps lung function.

Detoxifies the body

Fast breathing techniques help expel carbon dioxide and other toxins from the body, thereby clearing the respiratory system.

Improves digestion and metabolism

This pranayama activates the abdominal muscles, massages the internal organs and stimulates the digestive system. It may help improve metabolism, leading to better digestion and absorption of nutrients.

strengthens abdominal muscles

Forceful exhalation is beneficial for the core muscles, thereby toning and strengthening the abdominals. It can improve posture and support overall physical fitness.

Enhances mental clarity and focus

Kapalabhati increases oxygen supply to the brain which can help improve concentration, mental clarity and reduce feelings of mental fatigue or fog.

Reduces stress and anxiety

This breathing technique helps stimulate the parasympathetic nervous system, which helps with relaxation. It can help reduce stress levels and symptoms of anxiety.

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