Kapalabhati, often known as the "Breath of Fire," is a dynamic breathing practice found in the yogic tradition.

Kapalabhati is a pumping of the diaphragm toward the spine—a forced exhalation followed by a natural inhalation. It’s an exercise that takes most people a bit of time and effort to warm up to, but the practice is worth it. Breath of Fire helps to stimulate and maintain health, strength, and well-being on all levels.

The benefits of Kapalabhati are:

• Cleanses the respiratory system: It helps clear the nasal passages and lungs2.

• Stimulates abdominal organs: The vigorous breathing massages and tones the abdominal muscles and digestive organs3.

• Increases oxygen supply: This practice enhances the oxygenation of the blood, which can improve overall vitality2.

• Energizes the body: It generates heat and pranic energy, making you feel more awake and alert1.

Here is a step-by-step guide to performing Kapalabhati:

1. Find a comfortable seated position: Sit with your spine straight, shoulders relaxed, and hands resting on your knees. You can sit cross-legged on the floor or on a chair with your feet flat on the ground.

2. Take a few deep breaths: Inhale deeply through your nose and exhale completely through your mouth to prepare.

3. Begin the practice:

• Inhale passively: Take a gentle, passive inhale through your nose.

• Exhale forcefully: Contract your abdominal muscles sharply to forcefully expel the air through your nose. The exhalation should be quick and powerful.

• Repeat: Continue this pattern of passive inhalation and forceful exhalation. Aim for about 1-2 exhalations per second.

4. Maintain the rhythm: Start with a round of 20-30 breaths, then take a break with a few normal breaths. Gradually increase the number of breaths as you become more comfortable with the technique.

5. Focus on your breath: Keep your attention on the breath and the movement of your abdomen. Ensure your chest remains relatively still, and the movement comes from your diaphragm.

6. End the practice: After completing your rounds, sit quietly for a few moments, observing the sensations in your body and the effects of the practice.

Important Tips:

• Practice Kapalabhati on an empty stomach.

• Avoid this technique if you have high blood pressure, heart disease, or any respiratory issues.

• If you feel dizzy or lightheaded, stop and return to normal breathing.