Kapalabhati: technique and effect. Breathing in Yoga

Our lungs day in and day out face a serious test. We breathe not only oxygen, but also various harmful substances (carbon dioxide, dust). Exercise kapalabhati clears the pulmonary system, stimulates cardiovascular functions, tones up the body and clears the mind. It works by a unique method of yoga. Here there is a rapid breathing - inhalation-exhalation - and intensive contraction of the abdominal muscles.

What is kapalabhati?

The technique of execution is a purifying breath. A distinctive feature of this practice is the active sharp exhalation and passive inhalation, whereas in normal breathing, on the contrary, the inspiration is always more dynamic. Hatha Yoga includes many techniques of pranayama with prolonged exhalation. In contrast, in kapalabhati, all air emissions are sharp and intense, and breaths are calm and balanced.

The powerful breaths used here increase the volume of inhaled air. As a result, all tissues and organs of the body receive more oxygen than with normal breathing.

A prolonged occupation of kapalabhati clears not only the lungs, but also all tissues in the body from unnecessary mucus, toxins and harmful gases.

Hatha Yoga distinguishes six basic purification practices. Kapalabhati refers to the latter. According to ancient sources, it is called bhalabhati.

According to the Gheranda Samhita, the kapalabhati includes three techniques: vatkrama, vyutkrama and shitkrama. The first is the most common, the second and third are rarely used due to the nature of their implementation.

On the techniques of Vyutkrama and Shitkrama in Kapalabhati

The technique of executing viskrama and shitkrama implies the vertical position of the body. Vyutkrama translates as "removal system". In its implementation is similar to Jala Neti. Before practice, it is necessary to prepare a container with warm water, in which salt is added.

You need to lean forward and scoop a handful of salt water from the prepared container. Draw it in through the nasal passages. In this case, water should flow through the mouth, where it is spit out. So do a few approaches.

When doing this technique, you need to relax and release your head from negative thoughts. If during the practice there are painful feelings, it means that little or too much salt is added.

Shitkrama in Kapalabhati refers to the third practice and is opposite in technique to the execution of the Vietcram.

Exercise is performed standing, but in order to do it, you need a bowl with salty warm water. Water with salt is pumped into the mouth and pushed upwards, into the nasal cavity. Where does it come from?

Here, as in the previous practice, absolute relaxation is required. After the end of the session, remove the remaining water from the nose or make the first technique of Kapalabhati - Watkrama.

Pranayama in yoga relieves sinus sinuses from unnecessary mucus, helps to prevent the aging process, rejuvenates, relaxes the facial muscles and nervous system, makes the look radiant and clear, clears thoughts, helps activate the ajna chakra.

Vatkrama Technique

In the Kapalabhati the technique of performing the Vatkrama is as follows. Before practice, you should take a comfortable posture with a straight back. The thorax should be straightened, and the stomach is relaxed. The fingers of both hands can be folded into the Chin or Gyan mudra.

After taking the desired position, intense and noisy exhalations through the nostrils are made. The breath takes place spontaneously, and the stomach at this time relaxes. Beginners perform the exercise at a rate of one breath-in-breath per second. More experienced practitioners do two breaths per second.

Classical practice includes three approaches for 20-50 cycles, which takes about five minutes with interruptions.

If the technique is mastered to a sufficient degree, it is possible to increase the number of breaths in the approach or to apply respiratory arrest.

For beginners, delays are recommended for exhalation, since in this case the purification process will be more active. Experienced yogis hold their breath on inhalation. Their body has already been cleansed.

When breathing is delayed on exhalation, practitioners perform three bandhas (locks). As a rule, these are jalandhara-bandha, uddiyana-bandha and mula-bandha. Remove the "locks" from the bottom up. First the mule, then the uddiyana, and in the end they remove the jalandhar. If the delay is made on inhalation, then two bandhas are used: mula and jalandhara.
The exhalation here is strong, full and short. The breath is long and smooth. At the end of the exhalation, the abdominal muscles are clamped, and the air is quickly ejected through the nose. During the technique, only the front muscles of the abdomen should work. Breathing goes immediately after the exhalation. At this moment, the stomach descends and relaxes.

Execution errors

Yoga (kapalabhati) requires certain skills. Therefore, at first, many make certain mistakes. Typically, this is:

• The equalization of exhalation and inspiration in their duration. The inhalation should be longer than the exhalation, by a third.
• Excessive tension of the abdominal muscles.
• Sharp manipulation in the sternum.
• Shoulder movements during exercise.
• Retraction of the abdomen.
• Flexion of the spine.
• Extraneous movements.

In kapalabhati, the technique of execution implies the maximum relaxation of the body. All unnecessary thoughts are removed from the head.

Contraindications

Practice of kapalabhati can not be done for persons with broncho-pulmonary diseases, as well as for people with cardiovascular diseases and with high blood pressure. The technique is prohibited for people with lung pathology, for persons with a diaphragm and organ failure that are adjacent to it.

With caution, practice with a hernia in the abdominal cavity.

Precautionary measures

During the execution of the kapalabhati, one should carefully monitor your well-being. Excessive zeal in the performance of technology can result in dizziness and increased intracranial pressure.

Frequent practices provoke the appearance of hyperactivity of the pineal gland, as well as inhibit the work of reproductive organs in both men and women.

Kapalabhati: Purpose and effect in therapy

Pranayama-practice perfectly cleanses the lungs, which is a good prevention of tuberculosis.

It helps to remove carbon from the body or significantly reduces its amount. Rapid loss of carbon dioxide stimulates cellular activity. It is very useful for people leading a sedentary lifestyle, the practice of kapalabhati.

The benefits of technology are visible in the stimulation of venous circulation, because the incoming amount of arterial blood in the heart increases. Constant exercise makes the diaphragm of the lungs more powerful. As a result, oxygen in all tissues of the human body penetrates faster and more. This helps not only to feel good, but also to look good. Minute ventilation in this practice stabilizes blood circulation, removes metabolic products. During the exercise, the minimum amount of energy is expended.

Kapalabhati helps to keep the abdominal muscles in a tone, develops muscles in this area, removes excess fatty folds, makes the skin more elastic, even.

Breath of Kapalabhati Massages the internal organs. It improves the digestive tract, peristalsis and the activity of endocrine glands. There is disposal of gases in the intestines and constipation.

Practice positively affects the nervous system, tones it, especially the neurovegetative area.

Pranayama-technique gives cheerfulness, freshness of thought, activates the epiphysis and pineal gland, clears the nasopharynx. Constant performance of exercises restores sleep, helps to cope with insomnia, makes the morning awakening more joyful, develops clairvoyance.

The activation of the pineal gland helps produce more melanin. He is responsible for the activity and passivity of the human body, slows down the aging process, relieves stress and prevents the progression of tumors, is a powerful antioxidant.

How to adapt to the load

Exercise kapalabhati carries in itself one important detail - this is the number of repetitions of exhalations and breaths. With an increase in the minute volume of breathing, one should not rush, but increase the burden on the body should be gradual.

In the first week of classes, three approaches are done, each of which consists of ten breathing cycles. After each approach, take a break of 30 seconds and breathe normally.

Weekly add ten breaths and breaths. Minute breathing volume should approach 120 cycles per minute. This indicator is considered normal. The breathing in yoga with this technique increases sixfold.

If there are no breath-holding in the exercise, the jalandhara-bandha is not performed, and the mula-bandha is obtained spontaneously, without some effort. This means that the technique is being performed correctly, in another situation mulu-bandhu is not done.

Concentration of attention

The breathing in yoga is undoubtedly important, but it is impossible to forget about the concentration of attention during the exercise .

At the first stage, all attention should be directed to the correctness of the exercise, in particular the exhalation force, the evenness of the inspiration and the frequency of breathing.

It is necessary to monitor the position of the body. The thorax should be straightened, the back straight, and the face relaxed.

After mastering the practice, attention should be shifted to the navel area. It is in this part that there is an intensive contraction of the muscles during exhalation. During a break between the approaches, you need to listen carefully to your sensations in the body.

Practical tips

Proper breathing in yoga is not an easy thing, so a lot of questions arise during regular classes. Practical tips, described below, will help you master the technique of implementation more thoroughly. So:

• Kapalabhati should be practiced in a position where the spine and head are straightened. At this time, one should not be distracted by asanas, and all attention should be directed to breathing.
• During exercise, take a vertical position. Shoulders straighten, and open the chest. Breaths, unlike exhalations, are incomplete. With an active contraction of the diaphragm into the lungs, more air is gained during inspiration.
• The technique is performed on an empty stomach and in complete silence. Do not practice the exercises on the go or when doing anything. Otherwise, the abdominal muscles will not receive the necessary relaxation.
• During practice, only the front muscles of the peritoneum work, all other parts of the body should be in a relaxed position. Do not make unnecessary movements, as they reduce the effectiveness of kapalabhati.
• Breathing is performed only with a relaxed diaphragm and abdominal muscles, whereas with exhalation the peritoneum region strains.
• During the execution of pranayamas, the nasal cavities should be maximally expanded to penetrate more air in and out.
• Language during exercise is pressed to the sky, and lips and teeth are closed without tension.
• It should be applied uddiyana-bandhu (retraction of the abdomen) to increase the mobility of the diaphragm. In practice, the diaphragm should be relaxed. The stomach should be relaxed quickly, after each exhalation. The practice of uddiyana-bandha will help to master this moment.
• Mula-bandhi should be performed spontaneously, if this does not happen, then one should not force the asanas.
• During the execution of the kapalabhati, a handkerchief should be at hand, since intense breathing removes mucus from the nostrils.
• The number of breaths-exhalations in one approach can be increased to two hundred per month.
• Kapalabhati is advised to do before performing the neti, meditation and before concentration. This practice is useful before and after the asanas.
• The occurrence of dizziness during exercise indicates the excessive intensity of their performance. In this situation, you need to interrupt the exercise and calmly rest for a few minutes.
• The breath should be spontaneous, and the exhalation so that there is no sensation of lack of oxygen, there was a desire to make the breathing more intense.
• During expiration in the kapalabhati, the compression of the diaphragm decreases and decompression occurs. There is a brain massage, and the respiratory process is increased 3-7 times. This allows you to remove from the lungs a greater amount of carbon and other no less harmful gases than with a sedate habitual breathing.
• It is not so easy to perform the technique of Kapalabhati. At first, there may be discomfort in the form of dizziness, which indicates the supersaturation of the body with oxygen. When these symptoms appear, you should stop, calm down and take a breath. Exercise should resume in a more relaxed and slow rhythm.
• If at first it will be hard to exhale sharply through the nose, then you can try to exhale through the mouth. At this point, you can imagine that you need to put out the candle, which is a meter away. Then again you need to try to exhale through the nose. It is best to feel the compression of the peritoneum at this moment.
• Beginners should first do everything slowly and carefully, monitor each of their actions and try to hone the technique as much as possible. Then it is possible to bring the practice to 40-60 breathing cycles.

Hatha Yoga requires careful attention when performing pranayama practice, but all the efforts expended over time pay off. The result of the process of purification in kapalabhati positively affects health, improves well-being, appearance and overall quality of life.