Energy · Fast breathing

Kapalabhati
how to do it, step by step

Kapalabhati, the skull shining breath of yoga, alternates short, forceful exhales through the nose, driven by the belly, with passive inhales. It is an energising, intermediate practice done in short rounds with rest in between.

How to do it

  1. Sit or lie down comfortably and let your shoulders drop.
  2. Rapid exhales: 30 s.
  3. Rest and integrate: 15 s.
  4. Repeat the cycle 3 times (the timer counts for you).
  5. When you finish, return to natural breathing for a few seconds and notice how you feel.

The rhythm

PhaseSeconds
Rapid exhales30
Rest and integrate15
LevelIntermediate
Duration2 min 15 s

Ready when you are

Duration 2 min 15 s · 3 × Rapid exhales 30 s / Rest and integrate 15 s

  1. Rapid exhales · 30 s
  2. Rest and integrate · 15 s

When to practise it

In the morning, seated, on an empty stomach. Never while driving, in water or standing near anything you could fall on.

Precautions

  • Pregnancy
  • High blood pressure
  • Anxiety or panic attacks

Practise seated or lying down, never while driving or in water. If you feel dizzy, strong tingling or discomfort, return to normal breathing.

Practise in a group. In EMME breathwork sessions in Gavà Mar, breath is combined with movement and live music. Breathwork Barcelona · Journeys

Other techniques

Cardiac Coherence · Physiological Sigh · Extended Exhale · Box Breathing · 4-7-8 Breathing · Alternate Nostril Breathing · Resonant Breathing · Bhramari, Bee Breath · Bhastrika, Bellows Breath · Energising Breath 2:1 · Diaphragmatic Breathing

Reviewed by the EMME team, Melissa Sapmaz and Emmanuel Desormeaux. Updated 23/10/2026.

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