The Benefits of Breath of Fire and How to Do It

 

Breathing exercises are a quick and simple way to help enhance your sense of well-being. These techniques, which are often used in yoga, may be beneficial for both your physical and mental health.

The breathing technique known as Breath of Fire involves passive, normal inhalations and powerful, rapid exhalations.

This style of forced exhalation may help reduce stress, boost brain function, and improve respiratory health. It’s also said to strengthen the abdominal muscles and

improve digestion.

Breath of Fire is also known as “skull shining breath” or Kapalabhati. In Sanskrit, “kapal” means “skull” or “forehead” and “bhati” means “illuminating.”

Breath of Fire is commonly done as part of Kundalini yoga, which involves:

• breathing techniques
• chanting
• singing
• repetitive poses

During Breath of Fire, you inhale passively and exhale forcefully. The exhale, which requires you to contract your abdominal muscles, is the main focus of this technique.

What are the benefits?

Although Breath of Fire hasn’t been extensively studied, the existing research suggests some benefits of the practice. Some other benefits are anecdotal.

Relieves stress

A 2013 studyTrusted Source found that fast pranayama, including Breath of Fire, decreased stress levels in students.

According to the researchers, fast pranayama may help you feel calmer by reducing activity of the sympathetic nervous system (SNS). The SNS is responsible for your “fight or flight” stress response.

Supports respiratory function

According to a 2014 studyTrusted Source, this breathing technique exercises your respiratory muscles. It also helps strengthen your diaphragm, a muscle that fills your lungs with air.

The study also notes that the short exhales help remove secretions from your airway passages, allowing your lungs to take in more air.

Enhances concentration

A 2014 studyTrusted Source found that fast pranayama, including Breath of Fire, may enhance brain functions such as memory, reaction time, and attention.

The researchers attributed this benefit to the stress-relieving effect of pranayama. Stress, after all, can make it hard to concentrate. They also noted that focusing on a specific breathing pattern reduces the focus on outside stressors.

Increases mindfulness

In a 2017 studyTrusted Source, students who practiced yoga pranayama experienced higher levels of mindfulness. The pranayama intervention included various techniques, including Breath of Fire.

Practitioners also report that the exercise forces you to be mindful of your breath, which enhances overall mindfulness.

Improves digestion

Breath of Fire engages your abdominal muscles, which may help with digestion.

How to do it

If you’d like to try Breath of Fire, follow these steps:

1. Start in a seated cross-legged position. Sit up tall.
2. Place your hands on your knees, palms facing upward. You can also place a hand on your belly to feel it rise as you breathe.
3. Inhale through your nose, feeling your belly expand as you do so.
4. Without pausing, exhale forcefully through your nose while contracting your abdominal muscles. Keep your inhales and exhales equal in length. Repeat until you’re comfortable with the pattern.
5. Continue the rhythm, inhaling passively and exhaling forcefully. Repeat several times to practice.
6. Now, speed up the inhales and exhales. Your exhales should be powerful and loud.
7. Repeat for 30 seconds.

Over time, you can try doing Breath of Fire for longer.

Safety tips

This breathing technique may be unsafe for some people. You should avoid it if you:

• are pregnant
• have a respiratory infection or disorder
• have a heart condition
• have a spinal disorder

It’s common to feel dizzy or lightheaded while practicing Breath of Fire. But always listen to your body. If you feel uncomfortable, stop and try slow breathing instead.

If you’re new to pranayama, practice Breath of Fire slowly. This will give your body time to get used to the exercise.