Kapalabhati (Skull-Shining Breath)
Kapalabhati means 'skull shining'. It is one of the six classical cleansing practices (shatkarmas). Short, forceful exhales are driven by the lower belly, while inhales happen passively. It is energising and best learned slowly, ideally with a teacher.
- Time
- 2–3 rounds of 20–30 breaths
- Level
- Intermediate
- Position
- Seated, on an empty stomach
- Best for
- Energy, alertness, mornings, Kapha balance
Step by step
How to practise
- 1
Sit tall with hands on the knees. Take two natural breaths.
- 2
Inhale halfway.
- 3
Exhale sharply through the nose by quickly drawing the lower belly in.
- 4
Let the belly relax so the inhale happens on its own.
- 5
Repeat at a slow, steady pace — about one exhale per second — for 20 breaths.
- 6
Finish with a long, slow exhale and several natural breaths.
- 7
Rest, then repeat for up to 3 rounds.
Rhythm · 8s cycle
Best for
Energy, alertness, mornings, Kapha balance
Why practise it
Traditionally considered cleansing and energising; many people feel more alert afterwards.
Make it work for you
Tips & common mistakes
Tips
- Begin slowly; speed is not the goal
- Keep the shoulders and face still
- Practise on an empty stomach
Watch out for
Moving the shoulders and chest, forcing the inhale, or going too fast.
Good to know
Questions
Is Kapalabhati safe for beginners?
It can be, at a slow pace and with no contraindications — but learning it in person is recommended.
One of the six shatkarmas (cleansing techniques) in the Hatha Yoga Pradipika.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- Cotton yoga blanket Warmth for Savasana and Yoga Nidra, or padding under knees. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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