TLDR: need a little me-espresso? Get energized & 'high on your own supply' with this powerful breathwork technique - kapalabhati. Use it whenever you need a little pick-me-up without that caffeine crash. Scroll down for a guided video - taking you through this transformative breath exercise in just 7-minutes.
Is it just me, or are there certain days when no matter HOW many cups of coffee you drink (or how much sleep you've gotten the night before) you just CAN'T seem to get it together? For me it often feels like an overall sluggishness, feeling stuck or 'blah' ... and yet I KNOW that if I have too much caffeine after a certain hour ... I'll sleep like sh*t & then the whole cycle will repeat itself tomorrow.
Sound familiar? Well, I have great news!
There’s actually a natural, invigorating, and powerful technique that can instantly boost your energy, clear your mind, and get you firing on all cylinders—without the caffeine jitters. Enter breathwork - and the breathing exercise Kapalabhati to be exact.
This ancient breathwork technique has been used for centuries to revitalize the body and mind in just a few minutes. And whether you’re new to breathwork or a seasoned practitioner, this could become your new secret weapon for staying sharp and energized. You can think of it like a me-espresso (thanks Sabrina Carpenter for that reference).
What Is Kapalabhati Breathwork?
Kapalabhati (kah-pah-lah-BAH-tee) is a Sanskrit word that translates to “skull-shining breath.” This powerful breathing exercise uses a series of rapid, forceful exhalations and passive inhalations to clear out stale air and flood your body with fresh oxygen.
Think of it like cleaning out the mental cobwebs. Your brain gets a blast of oxygen, leaving you feeling alert, refreshed, and ready to take on the world.
How to Practice Kapalabhati (Without Hyperventilating)
Before you dive in, remember: Kapalabhati is intense. It’s not your typical slow, meditative breathing exercise. It’s a workout for your lungs and your belly. If you’re new to breath techniques like this, start slow and gradually build up your endurance.
Here’s a step-by-step guide to get you started:
Get comfy - Sit comfortably in a chair or cross-legged on the floor. Lengthen your spine and relax your shoulders.
Inhale Deeply - Take a few slow, deep breaths in through your nose and out through your nose. This is the calm before the storm. Feel your lungs expand, filling your body with air.
Start the Exhales - Now, we get to the fun part! Start by sharply exhaling through your nose while pulling your belly button towards your spine. The exhalation is forceful, but your inhalations will be passive and natural. Let your belly relax and air automatically flow back in. Aim for about one exhale every second. Feel like a steam engine yet?
Keep It Going - Continue this pattern—sharp exhale, passive inhale—rhythmically for 20-30 seconds if you're a beginner. If you're more advanced, go for 1-3 minutes.
Take a Break - After completing a round, pause and return to normal breathing. Close your eyes and notice how you feel. Energized? Refreshed? (Or slightly dizzy? That’s normal when you’re just starting out!)
Repeat - Do 2-3 rounds of this breath technique, gradually increasing your time and intensity as you become more comfortable.
I know it sounds complicated when you read it like that - so don't worry - I'd never teach you a breath technique and not ACTUALLY show you!!!
Check out my video below where I’ll walk you through it step by step.
Breathwork Benefits: Why Kapalabhati Is the Ultimate Power-Up
So why exactly does this work? How can such a simple breath technique be so effective? Let’s dig into the breathwork benefits that Kapalabhati offers:
1. Boosts Energy Levels
The rapid breathing in Kapalabhati gets your blood pumping and floods your cells with oxygen. It’s like a mini cardio workout for your brain. Say goodbye to that afternoon slump—this is a natural energy booster that doesn’t come with the dreaded caffeine crash!
2. Clears the Mind
Need to focus? Kapalabhati is amazing for mental clarity. As you perform the breathing exercise, your mind naturally quiets, and any mental fog lifts.
It’s perfect for those moments when your brain feels cluttered with to-do lists, deadlines, or just the stress of life. A few rounds of this breathwork, and you’ll feel like someone hit the “refresh” button on your brain.
3. Strengthens the Core
Did we mention it’s also a sneaky ab workout? Every sharp exhale activates your core muscles, especially the diaphragm and lower abs. It’s like getting a mini Pilates session while you breathe!
4. Detoxifies the Lungs
Kapalabhati acts as a cleansing exercise, helping to expel toxins and stale air trapped in the lower lungs. Over time, you’ll improve your lung capacity, which means you’ll breathe more efficiently—another perk for overall energy and endurance.
5. Reduces Stress & Anxiety
While Kapalabhati is energizing, it’s also deeply calming once you finish a session. This might seem contradictory, but the rhythmic nature of the breath helps activate your parasympathetic nervous system (aka your “rest and digest” mode), promoting a sense of balance and calm. So, if stress is sneaking up on you, Kapalabhati can help you shake it off in minutes.
When to Use Kapalabhati (Spoiler: Anytime You Need a Pick-Me-Up)
One of the best things about this breath technique is its versatility. It’s quick, effective, and doesn’t require any fancy equipment or a ton of time. You can use Kapalabhati anytime you need an instant boost.
Here are some perfect moments to try it out:
Morning Wake-Up Call: Forget hitting snooze—wake up your body and mind with a few rounds of Kapalabhati before you even leave the bed.
Afternoon Energy Crash: Instead of reaching for that third coffee or sugary snack, do a few minutes of this breathwork to re-energize.
Pre-Workout: Get your blood flowing and oxygen levels up before your next workout. It’s like a warm-up, but for your lungs.
Post-Meditation: After a calm meditation session, end with Kapalabhati to feel both grounded and invigorated.
Before a Big Presentation: Got the pre-meeting jitters? Try Kapalabhati to calm your nerves while also boosting focus and alertness.
Pro Tips for Success
Start Slow: Like any new exercise, don’t overdo it. If you feel lightheaded, take a break. Your body will gradually adapt to the intensity.
Listen to Your Body: If you’re pregnant, have respiratory issues, or high blood pressure, check with a healthcare provider before adding this into your routine.
Set the Mood: While you don’t need anything fancy, creating a peaceful environment (lighting a candle or playing some chill music) can enhance your experience.
So what do you think? Comment below & let me know how this breathing exercise went for you.
Leslie Draffin is an internationally certified somatic psychedelic guide and trauma-informed breath & meditation coach who specializes in helping you heal your mental health, overcome trauma and create the life you deserve. She does not condone the use of illicit substances and does not provide access to any illegal drugs. Her work aims to educate and reduce risk for those who choose to explore psychedelics for personal growth and healing.
Comments