Oxygenate and relax with Kapalbhati
Some evenings I am not able to fall asleep easily. I keep twisting and rolling, unable to find some rest. For nights like these my solution is just to roll out of bed, go into another space and do some breathing practice followed by a meditation that can help me relax and get ready to sleep. A pranayama - or breathing technique - that does the trick for me is Kapalabhati.
What is Kapalbhati and how can it induce sleep?
It's a diaphragmatic breathing technique (asana), which translates into shining skull, that is done at a fairly fast pace by forcefully contracting the abdominal muscles. It works by increasing the heart rate, prompting a surge in oxygen levels and blood circulation thus having a cleansing effect on the body that results in rest and relaxation.
Because of its intensity this asana strengthens the lungs, cleanses the airways, particularly the nostrils, and tones the abdomens. It may also help lose weight by stimulating hormones and metabolism, lower insulin levels by stimulating pancreatic activity, and by stimulating blood flood it can even help tone the skin.
This breathing technique can relax you and regenerate you in no time.
Here are the steps to practice Kapalabhati:
Sit comfortably on the floor either with crossed legs, on your heels or simply lie down with the knees bent keeping a hand on your abdomen.
Keep your eyes closed and breathe in through your nostril keeping your mouth closed.
Take a deep breath in by expanding the chest and then forcefully breathe out through the nostrils by contracting the abdomen and the pelvic muscles.
Do this fast for a round of 30 or 100 strokes..
Then take a deep breath in and a slow breath out.
Repeat for 2 or more rounds.
Relax and see how you feel.
Here is a video, from my favorite yoga platform, on how to perform it before bed followed by a brief meditation.
There are numerous benefits to Kapalbhati and scientific studies have shown it has positive neurological effects on the frontal brain lobes and the autonomic nervous system which can rewire pathways to form positive habits.
It increases basal metabolic rate helping lose weight both at the hips and waist, it also stimulates pancreatic activity helping with polycystic ovarian syndrome (PCOS).
As always, listen to your body and refrain from practicing this technique if it makes you feel uncomfortable.
Follow this practice by drinking a warm latte with adaptogens and roll back into bed!
Try it and let us know how you feel!
