Meditation Library
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BreathworkIntermediate
Kapalabhati (Skull Shining)
An energizing cleansing breath — short, forceful exhalations that clear the mind and invigorate the body.
3-5 minutes
Best For
Morning energyPre-study focusClearing grogginessWaking up the mind
Benefits
- Energizes the body and mind
- Clears nasal passages
- Improves digestion
- Sharpens focus
- Boosts oxygenation
How It Works
The exhale is actively pumped by contracting the abdomen, while the inhale happens passively, rapidly clearing stale air and stimulating the diaphragm.
Step-by-Step Guide
- 1
Sit with spine straight, hands on knees
- 2
Inhale deeply through the nose
- 3
Exhale forcefully by snapping the abdomen in
- 4
Allow the inhale to happen passively
- 5
Continue rapid, rhythmic exhales at ~1-2 per second
- 6
After a round, sit quietly and observe
Common Mistakes
- Practicing on a full stomach
- Actively inhaling instead of letting it be passive
- Straining the abdomen
- Practicing with high blood pressure or pregnancy
History
A traditional cleansing practice (Shatkarma) in Hatha yoga, named for the 'shining' clarity it produces in the head.
Origin
Hatha yoga tradition, India