A Complete Guide to Kapalbhati, Anulom Vilom & Bhramari Pranayama
Breathwork, or Pranayama, is a vital component of yoga that bridges the gap between the body and the mind. After completing physical asanas, engaging in breathing exercises can significantly enhance your physical health and mental peace. This guide breaks down three fundamental techniques: Kapalbhati, Anulom Vilom, and Bhramari.
1. Kapalbhati (Skull Shining Breath) Kapalbhati is an active exhalation and passive inhalation exercise. It acts as a powerful cleansing technique (Kriya) that clears the nasal passage down to the chest. To practice, sit tall with hands in Chin Mudra. Focus on forcefully exhaling by pumping your stomach inward while letting inhalation happen naturally. Beginners should aim for about 70 pumps at a steady rhythm of one pump per second. Note: Those with high or low blood pressure should practice cautiously and avoid rapid pumping.
2. Anulom Vilom (Alternate Nostril Breathing) This balancing pranayama regulates blood circulation and oxygenation. Using Vishnu Mudra with your right hand, block the right nostril and inhale through the left. Close the left, exhale right, then inhale right and exhale left. This completes one round. Always start with the left nostril, which connects to the cooling side of the brain. Aim for 15 continuous rounds to feel the calming effects on your nervous system.
3. Bhramari (Humming Bee Breath) Unlike the others, Bhramari focuses 80-90% on the brain and nerves, making it excellent for anxiety, stress, and insomnia. Seal your senses by blocking your ears with thumbs and eyes with fingers. Inhale deeply and exhale while making a loud humming 'M' sound. This vibration soothes the mind and improves concentration.
Incorporating these three practices into your daily routine can transform your respiratory health and mental clarity.
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