Kapalbhati Pranayama {Steps And Benefits}

kapalbathiKapalbhati Pranayama is also known as The Skull Shining Breathing Technique that exerts profound physiological effects on cardiovascular, and mind also.

Kapalbhati Pranayama needs to breathe coordination at a higher rate and thence, a higher rate of metabolism muscle activity, that made the strengthening of the metabolism muscles and resulted in the improvement of respiratory organ operate. In Kapalbhati Pranayama we exhale with stroke. The most important point to remember is that when you are exhaling while doing The Skull Shining Breathing Technique assume that all the mental and physical disorders are kicked out of your body and mind also. Keep assuming that feeling in every stroke of exhaling. It is simple and easy to do Pranayam but having a powerful effect.

The word “kapalbhati” comes from two words, Kapal and Bhati. The meaning of Kapal is the skull ( in common word head, which includes all the organs under the skull too) and the meaning of Bhati is lighting, illuminating. According to Grand Samhita Kapalbhati is the most important in the process of Shatkarma (shatkriya) and in this Samhita. There are three types of kapalbhati as follow:


  1. Pranayama: The Real source of energy
  2. The Concept of Pranayama

Types of Kapalabhati Pranayama

Vatakrama kapalbhati

It is a practice same as Bhastrika pranayama, which a technique of breathing exercise, except that exhalation, is active whereas inhalation is passive, that is the opposite of normal breathing.

Vyutkrama kapalbhati

It follows the same as Jala neti. This process involves sniffing water through the nostrils and letting it flow down into the mouth and then spitting it out.

Sheetkrama kapalbhati

It can be thought of the reverse of Vyutkrama Kapal/Bhati, within which water is taken through the mouth so expelled through the nose. Due to the method, the organs below the skull (mainly the brain) and also the little brain are influenced in a very smart manner. Therefore the word is employed in this means.

Steps of Kapalbhati Pranayama

  • First, sit on the Padmasana and close your eyes and keep the spine straight.
  • Now take a deep breath (inhale deeply) through your both nostrils until your lungs are full of air.
  • Now Exhale through both nostrils forcefully, so your stomach will go deep inside. As you exhale you feel some pressure in your stomach.

Kapalbhati pranayama steps

  • While the process of exhaling there is a hissing sound, at this point try to think that your disorders are coming out of your nose.
  • Repeat this process for 5 minutes.

Benefits of Kapalbhati Pranayama

  • It Generates heat in the system to help dissolve toxins and waste matter.
  • Adds luster and beauty to your face and you get glowing skin
  • Improves digestion, Improves the function of kidneys and liver.
  • If you are looking for reducing belly fat then try Kapalbhati
  • The daily practice of Kapalbhati can cure all general intestinal problems.
  • Skull Shining Breathing Technique helps reduce stress in the eyes, thus curing dark circles around the eyes.
  • Kapalbhati pranayama improves the blood circulation problem in whole body parts.
  • It also helps in regaining poise in emotions.
  • Kapalbhati triggers your abdominal region, so it’s beneficial for diabetic patients.
  • It calms your mind and rejuvenates your digestion system.
  • The Skull Shining Breathing Technique also helps in respiratory-related problems.

Important Points

Divide your Kapalbhati season into four parts, which are given below.

  • The first part is – sitting correctly.
  • Breathe in well (Inhale)Inhale Well.
  • Breathe out rapidly with little force.
  • The last part is when you finished your Kapalbhati season relax for some time.


  • If you have acid or heat-related gastric problems, such as ulcers you should use caution with Kapalbhati Pranayama.
  • Avoid Kapalbhati in case of high blood pressure, heart disease, stroke or epilepsy.
  • Sometimes it causes dizziness and headache but not to worry if you feel these symptoms avoid Kapalbhati for some time. Or you may feel like vomiting, dry mouth.
  • Or somewhere are not following the instructions correctly this reason also causes somebody’s reaction. So, be careful with your practice

Kapalbhati Pranayama FAQs

  1. What is the best time and place to practice kapalbhati pranayama? 

    Morning is the best time to practice kapalbhati pranayama. if you are not getting enough time in the morning you can practice in the evening also. the place for breathing exercise should be an open area where the flow of air is normal and fresh.

  2.  What is the ideal time of one stroke and How long should I do Kapalbhati? 

    It should be one stroke per sec, in the condition of any health issue you should go slow. You should practice kapalbhati pranayama 10-15 minutes for maximum benefits.  If you have been a long time practicing Kapalabhati Pranayama then in this 15 minutes period you can cover 3 rounds of kapalbhati comprises 50-60 breaths each round.

  3. How long should I do Kapalbhati for maximum benefits? 

    Normally if you’re healthy & not taking a long gap between consecutive rounds, you can do kapalbhati for 10-15 minutes for maximum benefits. If you have been a long time practicing Kapalabhati Pranayama then in this 15 minutes period you can cover 3 rounds of kapalbhati comprises 50 breaths each round.

  4. Can Kapalbhati be a good exercise for Sportsperson?

    Yes, breathing exercises increase the capacity of our lungs and improves the elasticity of the lungs. 

Visit: Yoga poses

Other Breathing Techniques

69 thoughts on “Kapalbhati Pranayama {Steps And Benefits}”

  1. The content read through this website and if practiced regularly and as i intend to do so will change my entire life ( My mind, body and soul) . thanks , wish to get connected to you, please advice and guide. – Keyur Doshi

      1. For frozen shoulder follow These asanas which are given below:
        1. Adho Mukha svanasana
        2. shoulder rotation.
        3. Tadasana.
        4. Cat Pose
        6. Gomukhasana.
        for weight loss, Kapalbhati is the best breathing technique. along with kapalbhati. Daily drink a full glass of lemon juice with lukewarm water add one teaspoonful honey. Take this solution regularly when you wake up from your bed.
        Thanks for sharing your views.

  2. Hi. Pls tell me that we have to inhale once at starting or we can inhale in between also?
    It is continuously exhale process or exhale inhale , exhale inhale process?

    1. It’s a exhale and inhale process, but in exhale process we have to make some force during exhale, by this your stomach goes little backward and you fell this.Thnx

    1. If you have high BP then you should avoid the practice.. if not then you can practice but at a slower rate.. apart from Anulom- vilom ( alternate nostril breathing) pranayam will be very helpful for u.. practice it daily for 30. Min. Or for 60. Min…. Stay blessed tc

  3. i have a blocked fallopian tubes at right side and the left one is open.
    can kapalbhati is usefull for this ? if yes, how long should i do kapalbhati daily?

    1. @deepti, In Asana, do Matsyasana, Dhanurasana, Uttithapadasana, Bhujangasana, Padahastasana, Gomukhasana, Paschimottasana. Yes Kapalbhati is useful in this and Anulom – vilom also.
      If these tubes get blocked it gets difficult to conceive and have a baby. The fallopian tubes might get blocked due to several reasons such as disease that cause an inflammation of the pelvic region, gonorrhea, miscarriage, contraceptive methods and pregnancy termination. You need to concern a gynecologist before you start any yoga Asana or exercise.

    2. @Deepti, In Asana do Matsyasana, Dhanurasana, Uttithapadasana, Bhujangasana, Padahastasana, Gomukhasana, Paschimottasana. Yes Kapalbhati is beneficial in this and Anulom – Vilom Pranayama also.
      If these tubes get blocked it gets difficult to conceive and have a baby. The fallopian tubes might get blocked due to several reasons such as disease that cause an inflammation of the pelvic region, gonorrhea, miscarriage, contraceptive methods and pregnancy termination. You need to Concern a gynecologist before you start any yogic activities or other form of exercise,

  4. How to perform bhugatana kapal bhati.please Provide detail method citing finer points.how to bring out water in the mouth from nostrils?

    1. @Hari for doing jal neti (bring out the water from nostrils) you have to clear the basic asana and pranayama, and this is comes under the shatkarma. for doing this you need one trainner. coz jal neti needs trainner’s attention and supervision. Very Soon we provide an article regarding Bhugatana Kapal Bhati. so connected with us. And See our Shatkrama section for jal neti.

  5. krishna chaitanya

    Dear sir,

    I’m having acidity heavily from 2013. In 2014 endoscopy report was normal. In 2015 report says grade a oesphagatis. In 2016 reports says hital hernia but in 2017 report says normal. All medicines are reducing acidity but at the same i’m getting heat boils , body gets heating and acidity increasing again. I could not understand what to do . I started kapalbhatia pranayam acidity reducing but again same problem heat increasing.. please help i could not do shetali pranayam as i cannot roll the tongue. And i dont understand why kapalbhatia pranayam increasing temperature in body as it is natural. My age 26. Please helpp will waiting for your reply.

    Thanks in advance

    1. @krihna Chaitanya,First of all thnx for sharing your point. Kapalbhati pranayam produce the heat in the body but not too much. If your not able to do Shetali then try sheetkari for cooling down your body. As you Said, that you couldn’t roll your tongue while doing shetali, for this roll your tongue as much as you can. Along with do Anulom vilom. Take balance food, avoid fast food, oily food and spicy meal. For acidity Follow these asana: Paschimottanasana, Supta Badhakonasana,Marjaryasana,Ardha Matsyendrasana. After taking meal do Vajrasana daily. If your stomach is clear then, these disease are kicked away. Constipation is the common problem for most of stomach related problems. Allopathic medicines is not the permanent solution for your problem. Please believe consult an ayurvedic doctor and do above mention asana and pranayama daily. May god bless you. Keep in touch with us.

      1. Dear sir,

        Thank you for suggesting i cured my acidity with anulom vilom pranayam and sheetakariii hats offffff to yoga. I dumped all medicines in dustbin all because of pranayam. Now i got another problem due to smartphones and laptops my eyes are drying getting tears from my eyes can u help me please……

        1. @Krishna, It’s sound good that you cured your acidity by practicing yogic activities. It’s all your hard work and practice. For your newly born problem, first of all don’t be slaved of gadgets. Before washing your face, take some water in your mouth but don’t drink it and splash your eyes with water 2 – 5 times after that spit your mouth water. Tratak kriya is also beneficial for you.
          In Pranayama, keep practicing Anulom – vilom along with Nadi Shodhana Pranayama. You can also use Patanjali eye drop called Drishti. Spent less time with laptop and smartphones.
          Thank you, Hope you’ll get over from your problem soon & May God bless you.

          1. Thank you for your valuable suggestions definitely i will follow can you guide how to perform tratak kriya, my eyesight is high -6both eyes. Let me know shld i perform with spectacles or without spectacles i cannot c anything properly Without spectacles. Thanks in advance

          2. @Krishna, Very soon we upload the video on Shatkarma. Along with we also describe the Tratak kriya in our video.

            Thank you for connecting with us. Keep practicing & May God bless you.

  6. Ghorpade onkar satish

    Sir,i have pimple acne dark spots fine line and dark circles around eye it is very serious skin disesase.can i cure my all this problem by kapalbhati and also patanjali products.and how much time required to cure my all skin disease plz help and also i have weight problem my weight cannot be increased what i do best…….plz help

    1. @Ghorpade Onkar satish, dark spots, dark cirlcles is not a serious skin diseases,Psoriasis and eczema are the seroius skin disease. Dark circles and dark spots are depends on your lifestyle or eating habbit. Do kapalbhati & Anulom Vilom for 15 minutes. Include green vegetables in your diet, amla juice and Aloe vera gel is good for you. Don’t use chemical based products. For increasing weight do Salamba Sarvangasana (Shoulder Stand), Bhujangasana,Pawanamuktasana,Dhanurasana,Chakrasana. And perform Vajrasana after taking meal along with Practice Kaplabhati and Anulom vilom it also helps to increase the weight. You also take Ashwagandha Powder with milk.
      Thank you. May God bless you

  7. I have a low bone marrow and too much of nech and bone pains… please suggest me some of them to increase my bone density and bone health… My age is 23.

    1. @Pawani, Here are some Yoga Posture for your bone health.
      1.Upward Facing dog pose.
      2.Downward Facing dog pose.
      3.Triangle Pose.
      4.Surya Namaskar.
      5.Setu Bandhasana.
      6.Janu Sirsasana.
      7.Navasana (Boat Pose).
      9.Jathara Parivarthanasana.
      10. Supta Padangusthasana.

      In your diet take 1.4 to 1.5 grams of protein per kilogram of body weight.
      Meat,fish, poultry, dairy foods, vegetables and legumes are good source of protein.

      Iron: – Green Leafy Vegetables such as spinach, nuts, whole grains.

      YOur bone marrow also needs Vitamin B6 to form hemoglobin. You must take 1.2 to 1.4 miligrams of vitamin from your every day diet.
      Milk,potatoes, fortified cereals, eggs are good source of Vitamin B-6.

      You can also take Shilajit capsule for bone health.
      Please ask an ayurvedic doctor before doing these.
      Thank you & God bless you.

  8. Hi . I am practicing kapalabathi pranayama since 6 months . I am developing mild headache and mind is stressfull . I have a doubt in the technique . What should be the position of my tongue with mouth closed in kapalabathi .

    1. @Dr. Hari Babu, Keep your mouth closed during this, and if you have mild headache during practicing this Pranayama then keep your breathe stroke slow. Or you can also skip this Pranayama for some time.

    1. @Devang Shah, Psoriasis is a chronic inflammatory skin disease seen as redness, scaling of various sizes.

      Yes, it is beneficial for you but with this perform also:
      Anulom Vilom.
      Nadi Shodhana.
      Bahya Pranayam.
      Perform, all the yogic activities in the morning, it is important for you. Naturopathy treatment is beneficial for you so you may also try Naturopathy for once.
      Thank you & Hope you’ll get over from your problem very soon, God bless you.

  9. Hello ,
    Could you guide me how to get ready for Kapalbhati after just waking in morning (means after brushing what should be eaten and after what time should it be practiced in morning and in evening before normal regular exercise or after the exercise ? )

    Thank you

    1. @ Aviral Pandey, good to see your comment. First perform body warm-up exercises if you can if not then, start the Pranayama in sequence wise. Don’t take anything (meal) before you’re preparing yourself for practice. Keep your stomach empty. In the Morning 5 to 6 is the best time and in evening also. You can also perform Pranayama after any exercises, but relax for some time then perform it. Keep in your mind do pranayama in sequence. for this go through our Pranayama section. You get the detail from there. Thank

      you & May God bless you.

  10. as i am suffering from high blood pressure.. i am taking medicine to maintain bp. that is in controlled.. my question is shall i do anulom vilom n kapalbhati.. that practsing regulary. should i stop this.

    1. Sure, you can perform Anulom Vilom. Avoid Kapalbhati for some time. Check your BP if it shows normal then you can perform Kapalbhati but with slow strokes. Anulom Vilom, Nadi Shodhana, Chandra Bhedana, and Udgeeth Pranayama is best for you.
      Thank you for sharing your views. May God Bless you

  11. Sir…I have cervical problem. I do some simple exercises in the morning. I tried Kapalbhathi and Anulom Vilom too..but i cant do it more than 5 min..plz let me know , whether the Kapalbhati Pranayam performed for 5 minutes is beneficial? And what are the foods to be avoided for my problem? Is it that the Vaatha nature people are prone to bone /muscle related problems?

    1. @Ravika M Rai, Sorry for the delay, Do kapalbhati and Anulom – Vilom as much as you can. Don’t push yourself over to your limit. Rotate your neck slowly in the clockwise and anticlockwise direction. Always try to keep your posture correct. Don’t tilt your neck forward while you are doing some work. Try to keep your neck straight. Perform also Nadi Shodhana Pranayama With Kapalbhati & Anulom Vilom.
      Here are some Asana for your Problem: –
      1. Bhujangasana.
      2.Surya Namaskar.
      3.Matsyasana (Fish Pose).
      4.Ardha Shalabhasana (Half Locust Pose).
      5.Marjariasana (Cat Pose).
      6. Elbow Rotation.
      7. Neck Rotation.
      along with do meditation and Shavasana.
      Avoid those work, by which your neck got more pain.
      You can carry on with your normal diet. People in which Vaata is the dominant or Vaata nature got bone or muscle related problem easily. But daily practice of Yogic activities calms down this problem. Yoga Maintain and balance the level of Tri Dosas in your body.
      Thank you
      Hope you’ll get over from your problem Very soon.
      May God Bless you.

  12. Hello
    I have a question?
    I have depression for that I started dong sudarshan (Kundalini) and Kapalbhati (Hatha)
    It’s about 2 months that I am doing Kapalbhati (2*150) 2 times a day and each time 150 storke.
    Besides I do Sudarshan Kriya as well.
    During first 40 days my depression came up and had a lot of itching and still I have some itching in my head!!!
    I want to know is there any wrong doing those together because come of different school?

    I am male and 55 years old.

    Thank you

    1. Hello, nice to hear from you. Come to the point, as you mentioned that depression is the major issue of yours. Do kapalbhati only one times a day along with Perform Anulom – Vilom and Nadi Shodhana Pranayama. These are the best stress/depression buster. for few days avoid the practice of Sudarshan with Pranayama if you are uncomfortable with that. Otherwise, practice both techniques both (Sudarshan & Breathing technique) are beneficial for you.
      If you find any difficulties then avoid kapalbhati for some time but perform Anulom Vilom, Nadi Shodhana, Bhramari, and Udgeeth.Mainly focus on these Pranayama & Meditation along with Perform Savasana
      Hope you’ll get benefits from our advice. Thanks for your valuable response, keep connected with us.
      May God Bless you.

  13. Hi,
    My wife is suffering to the fibroid and her left tube has blocked. is possible to improve through yoga.
    Thanks in advance.

    1. There is no proof that yoga postures will shrink your fibroids, but they may help reduce the discomfort as they help open the abdominal area and massage the lower spine, two areas that are common problems for women with uterine fibroids.
      Parivrtta Janu sirsasana
      Supta Baddha Konasana
      Setu Bandha Sarvangasana
      Surya namaskar
      Anulom Vilom
      Nadi Shodhana along with these you have to make your willpower strong and this can easily be done by meditation so also advise your wife to perform These asanas, Pranayama, and meditation.
      With these, Take Orange fruits and vegetable,
      Garlic, Citrus fruits(like strawberries, kiwis, orange, amla).
      Don’t lose your hope. May God bless You and your wife.
      Hope your wife will definitely get over from this problem.
      Thanks for your comment.

  14. Can we practise kapalabhati, ujjai and Bhastrika Pranayamas together in the early morning. If it is allowed, then what is the sequence to be followed? And how much time should be dedicated to each of them?

    1. OM! if you have not ample time then you can perform Kapalbhati, Ujjayi & Bhastrika for 5 minutes/ Pranayama.
      but it’s better if you perform breathing technique in the sequence Here the Sequence of Pranayama:
      Bhastrika Pranayama
      Kapalbhati Pranayama
      Bahya Pranayama
      Anulom Vilom Pranayama
      Nadi Shodhana Pranayama (Alternate Nostril Breathing)
      Ujjayi Pranayama
      Bhramari Pranayama
      Udgeeth – (chanting the word Om)
      Pranav Pranayama
      day by day increase your time.
      Note that Ujjayi, Bhramari & Udgeeth are performed one after other in the sequence. But if you’re running out of time then you can follow any Pranayama.
      Thanks for the comment & keep connected with us.

    1. Kapalbhati maintains your weight, but people think it is only for reducing weight. But somewhere down the line, Kapalbhati is for both who wants to reduce or gain weight.
      Take ashwagandha powder with milk, take dates, almonds regularly you can also eat a banana it helps you a lot. After taking the meal, perform Vajrasana regularly.

  15. Nice post…I think Kapalbhati is most important pranayam in all pranayams. I am doing this pranayam since last two years and got multiple benefits
    This pranayam gave me relief in skin allergy. In wait loss and many other small health benefits..I suggest everyone should try for Kapalbhati
    Keep.posting such a good articles.

    1. Sorry for the late response, Ya! Kapalbhati Pranayama is beneficial for Lipoma, practice all the pranayama with Kapalbhati (Anulom Vilom & Nadi Shodhana especially). With your reports visit well-known Naturopathy or an ayurvedic doctor. Because with Breathing techniques & Asana treatment is also required for this issue.
      Hope you’ll definitely get over from this problem.
      Thanks for sharing your views with us.
      May God Bless You.

  16. I have bad breath, too much saliva which is thick which alters my speech. Sometimes i experience dry mouth. My voice is also hoarse and lowly audible whereby I have to talk loudly. Please guide me on the way out.

    1. Ujjayi Pranayama is best for your problem along with also perform Bhramari Pranayama. Boil water, in water, add ginger powder or slices of Raw ginger, tulsi leaves and black pepper with honey. Take this mixture three times a day.
      Thanks for your views.
      Hope very soon your problem is solved.
      May God Bless You.

  17. Hello,

    I am a beginner in yoga practice. I want to know the ideal time of one stroke of Kapal Bhati for a beginner. How many stroke is ideal in one minute?

    1. Namaste Rajan
      If you are trying to do Kapal bhati pranayam, you should try one stroke per second with medium force.

  18. Thanks for the detailed explanation. I have a doubt about the suggested speed for the exercise. Inhale for 1 second, exhale for 1 second? Or, the whole inhale – exhale during 1 second? 50-60 full inhale-exhale cycle per minute?

  19. I am a fan of Kapalbhati and somehow I try it on a daily. But I was not aware of three type of Kapalbhati -Vatakrama kapalbhati, Vyutkrama kapalbhati and Sheetkrama kapalbhati. You have deep knowledge of Kapalbhati and thanks for sharing it with us.

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