Shining Forehead Breath (Kapalbhati Pranayam) is Best for Children and Women

Shining Forehead Breath (Kapalbhati Pranayam)

Inhale through your nostrils normally until your lungs are full.

Keep your inhalation slow but unforced. First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.
Exhale through both nostrils forcefully.

This places the emphasis of the breath on the exhale rather than the (natural) inhale. Assist your exhalation by pulling in your stomach muscles to expel air. Exhaling should take much less time than it took to inhale.
“Forced” exhalation means that the contraction of your stomach muscles helps push the air out of your body. It does not mean that the exhalation should be uncomfortable for you in any way.
Repeat breaths for 15 minutes. You may take a minute’s rest after every five minutes.


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