Kapalbhati Pranayama {Steps And Benefits}

kapalbathiKapalbhati Pranayama is a 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 strengthening of the metabolism muscles and resulted in improvement of respiratory organ operate. In Kapalbhati Pranayama we exhale with stroke. Most important point to remember is that when you are exhaling while doing Kapalbhati Pranayama assume that all the mental and physical disorder 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. Meaning of Kapal is skull ( in common word head, which includes all the organs under the skull too) and the meaning of Bhati is lighting, illuminating. According to Gherand Samhita Kapalbhati is the most important in the process of Shatkarma (shatkriya) and in this Samhita. There are three types of kapalbhati as follow:


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Vatakrama kapalbhati

It is a practice same as Bhastrika, which a technique of Pranayama, 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

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.

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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 with 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
  • Daily practice of Kapalbhati can cure all general intestinal problems.
  • It helps reduce stress in the eyes, thus curing dark circles around the eyes.
  • 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.
  • It also helps in the respiratory-related problem.

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.
  • 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 cause some body reaction. So, be careful with your practice

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Comments (62)

  • Keyur Doshi Reply

    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

    August 5, 2016 at 6:35 am
    • Arahan Reply

      [email protected] Doshi for your experience sharing with us.

      July 6, 2017 at 1:58 pm
    • Jayshree Reply

      i have frozen shoulder can capalbhati help this to release. i also want to loose weight can this help?

      September 17, 2018 at 7:51 am
      • Arahan Singh Reply

        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.

        September 17, 2018 at 9:55 am
  • Sakshi Reply

    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?

    September 20, 2016 at 3:51 am
    • Arahan Singh Reply

      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

      September 20, 2016 at 11:21 am
    • su Reply

      Within how many months wil i loose weight if i try kapalbhati on empty stomach for 10mins in the morning?

      June 11, 2017 at 11:48 am
      • Arahan singh Dhami Reply

        @su, benefits take time, first increase the time day by day (20 to 25 minutes). Along with kapalbhati take Aloe Vera juice with empty stomach for weight loose. Keep practising.

        June 22, 2017 at 6:15 am
  • Np Reply


    People having acidity or gastric problem should not do this pranayam?

    November 16, 2016 at 6:15 am
    • Arahan Singh Reply

      kapalbhati Pranayam is best for gastric and acidity problems. So you should do this.

      November 25, 2016 at 7:12 am
  • Parshuram Reply

    I have a heart murmur problem can I do kapalbhati pranayaam please guide. Thank you

    January 25, 2017 at 3:42 am
    • sarvyoga Reply

      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

      January 28, 2017 at 7:28 am
  • deepti Reply

    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?

    February 7, 2017 at 9:46 am
    • Arahan Singh Reply

      @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.

      February 27, 2017 at 8:07 am
    • Arahan Singh Reply

      @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,

      February 27, 2017 at 8:12 am
  • Hari Reply

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

    February 15, 2017 at 6:29 pm
    • Arahan Singh Reply

      @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.

      February 27, 2017 at 6:59 am
  • krishna chaitanya Reply

    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

    August 12, 2017 at 10:35 am
    • sarvyoga Reply

      @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.

      August 15, 2017 at 6:55 pm
      • krishna Reply

        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……

        December 23, 2017 at 2:33 pm
        • Arahan Singh Reply

          @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.

          December 23, 2017 at 6:49 pm
          • krishna

            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

            January 7, 2018 at 2:19 pm
          • Arahan Singh

            @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.

            January 10, 2018 at 12:51 pm
        • Arahan Singh Reply

          @Krishna, also read our article on Nomophobia, this will helps you a lot.

          December 23, 2017 at 6:50 pm
  • Ghorpade onkar satish Reply

    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

    September 4, 2017 at 7:59 am
    • Arahan Singh Reply

      @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

      September 7, 2017 at 11:50 am
  • Pawani Reply

    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.

    November 28, 2017 at 3:14 am
    • Arahan Singh Reply

      @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.

      November 28, 2017 at 9:22 am
  • Dr Hari babu Reply

    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 .

    December 11, 2017 at 6:14 am
    • Arahan Singh Reply

      @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.

      December 23, 2017 at 6:39 pm
  • Devang Shah Reply

    I have psorises, is it benificial for me??

    February 12, 2018 at 6:07 am
    • Arahan Singh Reply

      @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.

      February 17, 2018 at 9:29 am
  • Aviral Pandey Reply

    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

    May 17, 2018 at 5:09 pm
    • Arahan Singh Reply

      @ 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.

      May 18, 2018 at 9:15 pm
  • Rajendra Reply

    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.

    May 23, 2018 at 9:49 am
    • Arahan Singh Reply

      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

      May 23, 2018 at 12:33 pm
  • Jimmy nicolas Reply

    Can sexual stamina increased by kapalbhati and what time is best to do for it?

    June 14, 2018 at 6:53 am
  • Ravika M Rai Reply

    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?

    July 5, 2018 at 8:20 pm
    • Arahan Singh Reply

      @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.

      July 10, 2018 at 7:02 pm
      • Ravika M Rai Reply

        I will follow your instructions….Thank you very much sir 🙂

        July 14, 2018 at 2:05 pm
        • Arahan Singh Reply

          You’re most Welcome. Keep connected with us & keep your practice going on.

          July 14, 2018 at 5:36 pm
  • Shekhar Reply

    One of the most powerful pranayama.

    July 7, 2018 at 7:23 am
    • Arahan Singh Reply

      @Shekhar, Thanks for giving your opinion about Kapalbhati. Ya! definitely its a one of the most powerful Pranayama.
      Sarvyoga Team

      July 10, 2018 at 7:04 pm
  • Amin Reply

    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

    July 17, 2018 at 5:20 am
    • Arahan Singh Reply

      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.

      July 22, 2018 at 4:55 pm
  • Neera kumar Reply

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

    July 27, 2018 at 11:16 pm
    • Arahan Singh Reply

      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.

      August 1, 2018 at 11:08 am
  • Ramakrishna Reply

    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?

    August 27, 2018 at 11:45 pm
    • Arahan Singh Reply

      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.

      August 28, 2018 at 1:33 am
  • Aarohi Reply

    Is kapalbathi is beneficial for weight gain??

    January 16, 2019 at 7:51 am
    • Arahan Singh Reply

      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.

      January 27, 2019 at 5:36 am
  • venky Reply

    I would like to know the sequence of pranayama s so I can do these for good results.

    January 28, 2019 at 2:35 am
    • Arahan Singh Reply

      Om, nice to hear from you, it sounds good that you want to know the sequence of breathing technique. For this go to our Pranayama section.
      Thanks for your valuable comment, keep visiting our site.
      Stay bless.

      February 8, 2019 at 4:38 am
  • Willy Reply

    Nice Information for us Specially for yoga lovers.

    February 10, 2019 at 2:22 am
  • Naresh Kurlan Reply

    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.

    March 7, 2019 at 10:02 pm
  • Suman Reply

    Does it help on height growth too?

    March 10, 2019 at 4:55 pm
  • Suman Reply

    Does it help in height increase too?

    March 10, 2019 at 4:58 pm
  • Hariharan Reply

    Will it cure lipoma ? (small painless mass inside skin) I have it in stomach , hands and legs.

    March 11, 2019 at 9:46 am
    • Arahan Singh Reply

      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.

      May 7, 2019 at 12:07 am
  • Captain Reply

    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.

    May 3, 2019 at 10:55 am
    • Arahan Singh Reply

      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.

      May 6, 2019 at 11:57 pm

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