Kapalabhati to strengthen lungs and bring clarity to mind

Learn Kapalabhati, a yogic cleansing breath technique that strengthens lungs, abdominal organs, and clarifies the mind with scientific insights and practice tips.

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Key Takeaways

Kapalabhati effectively cleanses lungs by expelling residual carbon dioxide and toxins.
Regular practice strengthens the diaphragm and abdominal organs, improving respiratory health.
The technique enhances mental clarity and cognitive function by increasing oxygenated blood flow to the brain.
Proper technique and awareness of contraindications are essential for safe practice.
Kapalabhati also supports parasympathetic nervous system activation, benefiting internal organ function.

What the video covers

Introduction to Kapalabhati as a cleansing yogic breathing practice.
Explanation of the science behind Kapalabhati focusing on forceful exhalation and passive inhalation.
Importance of removing residual carbon dioxide from lungs to prevent toxin buildup.
Etymology of Kapalabhati meaning 'skull shining' and its symbolic significance.
Physiological effects on diaphragm and thoracic volume leading to increased lung pressure and effective carbon dioxide expulsion.
Four key benefits including lung cleansing, strengthening abdominal organs and diaphragm, and improving mental clarity.
Discussion on how Kapalabhati activates the parasympathetic nervous system aiding internal organ function.
Guidance on how to perform Kapalabhati with recommended pace and precautions for beginners.
Contraindications including pulmonary disorders, pregnancy, and menstrual cycle considerations.
Variations of Kapalabhati practice including alternate nostril breathing and sinus clearing.

Chapters

What is Kapalabhati and how does it benefit the lungs?

Kapalabhati is a yogic cleansing breath technique involving forceful exhalation and passive inhalation. It helps expel residual carbon dioxide and toxins from the lungs, improving lung capacity and respiratory health.

Who should avoid practicing Kapalabhati?

People with weak lungs due to asthma or pulmonary disorders, pregnant women, and those during their menstrual cycle should avoid Kapalabhati as it may strain the lungs and body.

How does Kapalabhati improve mental clarity?

By expelling toxins and increasing oxygenated blood flow to the brain, Kapalabhati enhances cognitive function, speeds up mental processing, and brings clarity to the mind.

Full Transcript — Download SRT & Markdown

Speaker A

Welcome to the Yogi Cleanse. This video is about a cleansing practice in yoga called Kapalabhati. The goal of this video is to understand the science behind Kapalabhati, how to do it, and how regular practice of Kapalabhati brings not only a cleansing effect in the body but also improves your lung capacity, strengthens your abdominal organs and your diaphragm, and brings clarity to the mind. More importantly, we see the contraindications—who should do it, who should not do it, who should avoid the practice. Towards the end of the video, we'll have a small practice to understand a few variations of Kapalabhati.

Speaker A

not only a cleansing effect in the body but also improves your lung capacity strengthens your abdominal organs and your diaphragm and brings Clarity to the mind more importantly we see the contraindications um who should do it who should not do it who should avoid

Speaker A

Now we will see the what, the why, and the how. What is Kapalabhati, why we need to do it, and how to do it. [Music] Kapalabhati is a cleansing practice involving forceful exhalation and passive inhalation. Now the question is, why do we have to do forceful exhalation every day? Before you feed your stomach, you empty your bowel and cleanse it, right? Likewise, our lungs need to be emptied out of any residual carbon dioxide in the system.

Speaker A

do and how to do [Music] it kapala Pati is a cleansing practice involving forceful exhalation and passive inhalation now the question is why do we have to do forceful exhalation every day before you feed your stomach you empty your bubble and

Speaker A

Throughout the day, we don't take complete long breaths with deeper exhalation. What we do take is shallow breath owing to various tensions and multivarious activities we are involved in. What we do is called active inhalation but passive exhalation. Because of that, there is some amount of residual carbon dioxide that stays in our lungs, which eventually becomes toxins and manifests as diseases. This residual carbon dioxide stays in the lower part of the lungs. The goal of the Kapalabhati practice is to remove this residual carbon dioxide from the system.

Speaker A

multivarious activities we are involved in what we do is called um active inhalation but passive exhalation because of that there is some amount of residual carbon dioxide that stays in our lungs which eventually becomes as toxins and manifest as diseases this residual

Speaker A

Ancient Hatha Yoga texts talk about six kriyas, six cleansing techniques, and Kapalabhati is one of the six kriyas. So what we do here is forceful exhalation and passive inhalation in order to remove that residual carbon dioxide. Now let us see the etymology of Kapalabhati. Kapala means skull, bhati means to shine. So Kapalabhati means skull shining.

Speaker A

what we do here is forceful exhalation and passive inhalation in order to remove that residual carbon dioxide now let us see the etimology of kapala pati kapala means skull bti means to shine so kapala B means skull shiny have

Speaker A

Have you ever thought of shining your skull? Let's think about what people would normally want to be shined. People would want shining jewelry, maybe shining utensils, shining shoes. If it comes to your own body, maybe shining face. But who would think about shining your skull? There is something to it, right? There is some kind of symbolic representation here. When you do Kapalabhati, what happens? We just discussed that it gets rid of all the residual carbon dioxide and toxins from the body. So fresh air, fresh oxygen enters your lungs, and fresh oxygenated blood enters every nook and corner of your brain, even those parts that you have not used for a while.

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would think about shining your skull there is something to it right there is some kind of a symbolic representation here when you you do kapala Pati what happens we just discussed that it get rid of all the residual carbon dioxide

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Think about a jug with turbid water. In case you want to have a jug of fresh water, you won't pour fresh water into it, right? You first have to empty the jug out of the turbid water and then pour the clear water; otherwise, even the clear water gets contaminated. Likewise, what you have to do is empty all the toxins from your body, and then when you inhale fresh air into the system, every part of the brain is nourished with oxygenated blood. What was looking like a dark dingy room now looks like a shining space. This is the symbolic representation of Kapalabhati.

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water in case if you want to have a jug of fresh water you won't pour fresh water into it right you first have to empty the jug out of the turbid water and then pour the Clear Water otherwise like even the Clear

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Moreover, there are studies shown out of research that they have found Kapalabhati improves cognitive function. It improves clarity in the mind. The speed in which you process things also improves. Now let us understand why we need to do Kapalabhati, the science behind that leads to so many benefits.

Speaker A

like a dark dingy room now looks like a shining space this is the symbolic representation of kapala paati moreover there are studies shown out of research that they have found out kapala Pati improves cognitive function it improves Clarity in the mind the speed in which

Speaker A

This is a picture of your thoracic region showing your lungs and diaphragm. The diaphragm is a dome-shaped muscle that separates your lungs and your abdominal organs. When you do Kapalabhati, you pull the navel inside, contract the abdomen, and initiate the pressure from the lower abdomen. That is the apana region. So as a result, this diaphragm is pushed up and reduces the volume of your thoracic region.

Speaker A

muscle that separates your lungs and your abdominal organs when you do kapala Pati you pull the navl inside contract the abdomen and initiate the pressure from the lower abdomen that is the apana region so as a result this diaphragm is

Speaker A

So let us pause here and see what happens when the diaphragm is pushed up. The volume in the lungs is reduced, right? From our school science, we have learned that when the volume reduces, the pressure increases, right? So whatever pressure remains, the air pressure remains inside the lungs increases. This pressure is called intrapulmonary pressure, and this is normally maintained equal to that of the atmospheric pressure. Our homeostasis in the body maintains that.

Speaker A

that when the volume reduces the pressure increases right so whatever pressure that remains the air pressure remains inside the lungs increases this pressure is called intrapulmonary pressure and this is normally maintained equal to that of the atmospheric pressure our homeostasis in the body

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But when there is a high pressure due to this diaphragm pushed up, what happens? In order to maintain that equal to that of the atmospheric pressure, every carbon dioxide in the lungs is squeezed out in order to bring the pressure to normal. The air is expelled out of your lungs without any residue. So thereafter, whatever air that you take in is fresh oxygenated air without being contaminated with the already existing carbon dioxide.

Speaker A

the pressure to the normal the air is expelled out of your lungs without any residue so thereafter whatever air that you take in is a fresh oxygenated air without being contaminated with the already existing carbon dioxide so this

Speaker A

So this is the science behind how it happens during a Kapalabhati practice. Apart from cleansing the lungs and purifying the blood, Kapalabhati has got many more benefits. We are going to see four important benefits.

Speaker A

strengthens your abdominal organs your diaphrag during this practice of kapala pati like how you exercise your arm muscles exercise your body in general likewise kapala Pati brings strength to the internal muscles the second part is due to lungs

Speaker A

First and foremost, it strengthens your abdominal organs and your diaphragm during this practice of Kapalabhati. Like how you exercise your arm muscles, exercise your body in general, likewise Kapalabhati brings strength to the internal muscles.

Speaker A

respiratory system where it clears all the sinus any fluid buildup in your facial region it clears everything as you do the kapala Pati regularly then above all the fourth important benefit is it brings down so much Clarity to the mind it brings

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The second part is due to lungs becoming stronger, its capacity to eliminate the phlegm from your respiratory system is also higher. So Kapalabhati is a great tool to get rid of or prevent any kind of respiratory illness.

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the mind not only that it also helps all your internal functional organs when parasympathetic nervous system is activated your internal organs function very well all the involuntary functions happens at its best capacity now let us see how to do kapala

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The third important benefit is Kapalabhati also works on your upper respiratory system where it clears all the sinus, any fluid buildup in your facial region, it clears everything as you do the Kapalabhati regularly.

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sukasa or you can assume padmasana if you can do the Lotus position or any ASAS like sidasa or vajrasana is also suitable what whatever may be like you know the abdomen has to be free and it should not be crunched if you're not

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Then above all, the fourth important benefit is it brings so much clarity to the mind. It brings calmness to the mind after the Kapalabhati practice. During the Kapalabhati practice, it is an energizing practice. It triggers your sympathetic nervous system, but after you finish the Kapalabhati, the parasympathetic nervous system gets activated, and that brings calmness to the mind.

Speaker A

abdomen now what we're going to do is forceful exhalation and passive inhalation every time you exhale you're going to pull the navl inside and contract the abdomen and let go of the air the inhalation happens on its own

Speaker A

Not only that, it also helps all your internal functional organs. When the parasympathetic nervous system is activated, your internal organs function very well. All the involuntary functions happen at their best capacity.

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similar to when somebody asks you to blow a candle what kind of pressure you give you initiate the pressure from the abdomen right at the same time like when I ask you to blow the candle with the mouth closed what will you do you will

Speaker A

Now let us see how to do Kapalabhati. Sit comfortably with your back straight. Keep your torso nice and long as if you are sitting from the base of the spine. Basically, your abdomen has to be free. You can either sit in a normal cross-legged position, the Sukhasana, or you can assume Padmasana if you can do the Lotus position, or any asanas like Siddhasana or Vajrasana are also suitable. Whatever may be, the abdomen has to be free and it should not be crunched.

Speaker A

small gap between two breaths so that there is some amount of space for you to take the inhalation uh classically kapala is done like two pumps per second we call it pumps because it is like a pressure is

Speaker A

If you're not able to sit on the floor, assuming you are sitting on a chair, make sure you're not leaning backwards. Then when you are seated on the chair, just keep the feet a little apart so that you're not crunching your abdomen.

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just 10 pumps at a stretch and you can do three sets take breaks in between any point of time if you're feeling dizzy or if you feeling like you know um not able to breathe properly not able to get good

Speaker A

Now what we're going to do is forceful exhalation and passive inhalation. Every time you exhale, you're going to pull the navel inside and contract the abdomen and let go of the air. The inhalation happens on its own without any effort.

Speaker A

don't have to place your palm on the abdomen but for you to see every time how I exhale my abdomen is going inside I initiate the pressure from the lower abdomen so just for you to notice that I'm going to place one Palm on my

Speaker A

So if you are new to Kapalabhati and if you are a beginner in Kapalabhati, I would like to give you a suggestion or a technique on how to get hold of this Kapalabhati practice. This is very similar to when somebody asks you to blow a candle. What kind of pressure do you give? You initiate the pressure from the abdomen, right? At the same time, when I ask you to blow the candle with the mouth closed, what will you do? You will initiate the pressure, but then the pressure is transformed to the nose.

Speaker A

you have some space in between the exhalations ideally two pumps per second is the classical way of doing it where there won't be any gap for the uh inhalation part at all uh if you are a beginner then I won't suggest that over

Speaker A

Like that, Kapalabhati is done initially. If you are a beginner, I would suggest you start with pumps or you start with exhalation such that there is a small gap between two breaths so that there is some amount of space for you to take the inhalation. Classically, Kapalabhati is done like two pumps per second.

Speaker A

thing you have to listen to the sound that comes during the kapala Pati the tempo should be maintained throughout at the same time the four should also be maintained assuming you are doing 10 pumps the first pump whatever for you

Speaker A

are giving the same pressure or the same Force has to be maintained till the 10 or 20th whatever number you are doing so if you notice that a difference in the sound that means like you know you're losing your capacity you should not be

Speaker A

pushing too hard you should bring down the number or if you notice that the gap between two pumps is kind of like no Disturbed and you your the sound is like you know the tempo is very different then at that point you have to stop and

Speaker A

then like you know build your plaus slowly over a period of time so these are the two important things that you have to keep in your mind now let us see one more variation of kapala pati where you involve your

Speaker A

nostril we will be doing kapala Pati alternatively through each nostril this works very well to clear your sinuses from your system any kind of fluid buildup in your facial region gets cleared up so you can hold mudras if you

Speaker A

are in the practice left hand and Chin mudra right hand and M mudra bending the index and the middle finger you're going to close your right nostril with your thumb take one normal breath let go of all the breath through the left nostril

Speaker A

now inhale comfortably and start pumping through the left nostril we're going to do 20 pumps now relax few normal breaths we're going to repeat the same thing through the right nostril now after you take comfortable long breaths if you are a beginner again

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like you know you can choose your number you don't have to do 20 you can do 10 take some breaks and then like you know continue another set of 10 sets now close the left nostril inhale comfortably start pumping through the

Speaker A

right nostril relax take few normal breaths gentle breathing effortless breathing breathing let us now see what are the contraindications of kapala pati who should do it and who should avoid it we saw earlier that how kapala Pati increases the pressure in the lungs if

Speaker A

you are already having a weak lungs due to asmatic condition or any kind of pulmonary uh disorders then doing kapala Pati will further give strain to your lungs so you should avoid kapala Pati as the pressure in the lungs increases this

Speaker A

also increases the general blood pressure of your body so if your uh blood pressure is not under control even with medication then you should avoid kapala Pati or like you know you can do it um slowly with the supervision of

Speaker A

your teacher not doing it alone and another important thing is uh kapala Pati uh brings uh or generates heat in the body so if you are having any kind of ulcers or conditions like IBS irritable bubble syndrome or colius then

Speaker A

that will further aggravate your PA that is further aggravate your heat in the body will worsen the condition so you have to kind of Judge and see like you know if you're doing like 20 pumps that particular day and if you feel very

Speaker A

acidic on that particular day then you should bring down that number a bit another important thing if you if you have recently undergone any surgery then you should avoid kapala Pati for at least 3 to 6 months you can check with

Speaker A

your uh doctor if you're ready to do this kind of uh practice if you are pregnant of course you have to uh avoid it and if you are also uh during your menstrual cycle you should be avoiding kapala

Speaker A

Pati thanks for listening if you are interested in Yogi practices the principles and the science behind the yogic practices please do consider subscribing to this channel and share it with your friends um we will meet again in the next video thank you

Topics:Kapalabhatiyogic breathinglung cleansingdiaphragm strengtheningmental clarityyoga practicebreathworkparasympathetic nervous systemcontraindicationsyoga kriyas

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