Pillar two ยท Activating
Kapalabhati
Forceful on the exhale only. Empties the lungs further than an ordinary breath does, and works your stomach doing it.
Before you start
- This starts a stress response on purpose. Mornings and before effort, not before bed.
- Finish with something from the relaxing pillar.
- Fast forceful breathing can make you lightheaded. Sit down to do it, and stop if your head goes.
Watch
The pattern
- 01Sit upright with one hand flat on your belly.
- 02Take a deep breath in through the nose and let it go out of the mouth. Twice.
- 03Forceful exhale through the nose. Your belly snaps in under your hand.
- 04Let the inhale happen by itself. Do not pull it in.
- 05Keep going. The exhale is the only part you work.
- 06Fifty reps, or two to seven minutes.
The difference from breath of fire is the whole technique. There you force both halves. Here you force the exhale and let the inhale fall in on its own, which costs less and is why you can keep it going longer.
If your belly is not moving under your hand you are exhaling from the chest. Push it from lower down.
How it lands
Your stomach does the work and you feel it there first. Past five minutes it goes very quiet.
What it does
- Empties the lungs further than an ordinary breath
- Works the stomach hard
- Costs less than breath of fire, so you can run it longer
- Wakes the body up
- Boosts immunity and brings inflammation down
The rest of this pillar
- 30 reps a set Priming breath Wakes the body up. Morning, or before training.
- 1-5 minutes Breath of fire Forceful both ways. Builds heat.
- 15-25 steps a round Buteyko breathing A held walk. Runs while you are moving.
- 30 seconds to 5 minutes Igniter breath Warms you up fast. After cold water, or before training.
- About 10 minutes Twisting breath Twist and exhale hard. Warm-up that works the core.
- 10-20 minutes Heart opening breath Loud on the exhale. Clears the deck before the day.
- 30 seconds to 5 minutes Kundalini Bhastrika Breath of fire, arms overhead. Harder.
- 10-15 minutes Digestion igniter Lion's breath and a stomach vacuum. Standing.
- About 20 minutes Dynamic breathwork Forty breaths and holds. The big one in this pillar.