Oxygenate and relax with Kapalbhati
Do you ever find yourself struggling to fall asleep, tossing and turning with no relief in sight? When insomnia strikes, my go-to solution is to step out of bed, move to another space, and engage in a breathing exercise followed by meditation. One pranayama (breathing) technique that works wonders for me is Kapalabhati.
What Is Kapalabhati, and How Can It Help Induce Sleep?
Kapalabhati, which translates to "shining skull," is a diaphragmatic breathing technique performed at a relatively fast and forceful pace by contracting the abdominal muscles. This practice increases heart rate, boosts oxygen levels, and enhances blood circulation, creating a cleansing effect that promotes relaxation and restfulness.
Due to its intensity, Kapalabhati strengthens the lungs, clears the airways—especially the nostrils—and tones the abdominal muscles. Additionally, it may aid in weight loss by stimulating metabolism and hormonal activity, lower insulin levels by activating the pancreas, and improve skin health by enhancing blood flow and tissue tone.
The Science-Backed Benefits of Kapalabhati
Scientific studies have shown that Kapalabhati positively impacts the frontal brain lobes and the autonomic nervous system, rewiring neural pathways to encourage positive habits. It also increases basal metabolic rate, aiding in weight loss around the hips and waist. Furthermore, it stimulates pancreatic activity, which may be beneficial for those with polycystic ovarian syndrome (PCOS).
Sounds amazing? Let’s dive in!
This breathing technique can relax you and regenerate you in no time.
How to Practice Kapalabhati
Find a Comfortable Position – Sit cross-legged on the floor, kneel on your heels, or lie down with bent knees, placing one hand on your abdomen.
Close Your Eyes – Breathe in through your nose while keeping your mouth closed.
Engage in Active Exhalation – Take a deep breath, expand your chest, and forcefully exhale through your nostrils by contracting your abdominal and pelvic muscles.
Maintain a Steady Rhythm – Perform this technique rapidly for a round of 30 to 100 strokes.
Take a Deep, Slow Breath – Inhale deeply and exhale slowly to finish each round.
Repeat – Complete at least two or more rounds.
Relax – Pause and observe how your body feels.
Here is a video, from my go-to yoga platform Glo, on how to perform it before bed followed by a brief meditation.
Final Tips for a Restful Night
Always listen to your body—if this practice feels uncomfortable, stop and adjust as needed. After finishing, enhance relaxation by sipping Tusol warm adaptogenic latte, then ease back into bed for a restful night’s sleep.
Try it out and let us know how you feel!
