The one thing that we rarely contemplate is our breath. It is what keeps us alive, yet we take it for granted and do not use the wonderful tool that is our lungs to enhance our daily lives! The average tidal volume (the amount of air we inhale in each breath) of an adult is 500ml yet the tidal capacity of our lungs (the volume of air our lungs can hold) is around 5.5 to 6 litres – all of that volume not being used efficiently in the lungs, it wouldn’t be there if we didn’t need to use it right?
Our tidal volume can decrease to an even lower volume when we exercise, are stressed or anxious, are sleeping or when we have an illness e.g. asthma. Leaving a large proportion of the lungs without the circulation of air means that the elasticity of the lower alveoli decreases, so more unwanted gases will pass through (especially free radicals) into the blood. This is obviously bad news, as we want our erythrocytes to carry oxygen for aerobic respiration in the cells to produce ATP – energy is released when the ATP molecule is hydrolysed. One of the oldest techniques used to clear away all of this stale air (meaning that the gas exchange in the alveoli is more efficient) and the unwanted bacteria in the respiratory tracts is Kapalabhati.
Kapalabhati is a cleansing (kriya) technique which also helps to tone the transverse abdominal muscles and to strengthen the diaphragm, done in the morning every day before you eat breakfast will help immensely to keep your respiratory system healthy and give you a more toned stomach, what’s not to like?!
So now you want to know how to do this breathing technique, right?
Sit cross legged or on your legs, feet below the buttocks, and regulate the breath here first. Become conscious that on the inhale the ribcage will rise and expand, and on the exhale it contracts and falls.Inhale fully, exhale fully expelling all of the air from the lungs, and now inhale half a breath.Exhale through the nose forcefully and quickly pulling in the abdominal muscles, forcing the air up and out. The inhalation will happen automatically.Try doing this pumping action 10 times, and then start from step 1 again before starting the next round. Do 3 rounds of ten to start with.
It is important not to overdo Kapalabhati, as there is increased blood flow to the brain/pituitary gland and can make you feel light headed or dizzy. Also those with high blood pressure and women who are on their menses or are pregnant should not attempt this kriya technique.
NK
Filed under: Uncategorized Tagged: | Kapalabhati, Respiratory system
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