In Pranayama, this technique is called Kapalbhati. A similar technique is called Bhastrika.

What Is The Method Used For?

TOXINS: Remove stagnant gases from the digestive system.

CONGESTION: Clear nasal and sinus congestion.

ENERGY: This is an energising breathwork technique.

Instructions:

How to do the method:

1. Do this first thing in the morning on an empty stomach.
2. Sit comfortably in an upright position with your back straight.
3. Inhale fully through both nostrils.
4. Force the exhalation through both nostrils while at the same time pulling in your belly. Your belly will go back naturally to a normal position and by the natural force of pressure you will inhale a small amount of air again.
5. Then immediately force the exhalation through both nostrils again.
6. Keep repeating this continuously for around 20-30 repetitions. You can use your mala beads or fingers to count.
7. You may feel heat in your body and a tingly sensation around your head. This is a sign of energy building up inside.
8. Optionally, you can perform the breath hold component of Longevity at the end of the exercise, followed by Energy on the final inhalation.

The Supporting Evidence-Based Research:

• Increases vital capacity (ability to take deeper breaths) (Bal, 2010).
• Improves lung function:
  Comparable to the lung function of athletes (Prakash et al., 2007).
  Improves respiratory function (Kumar, 2013).
• Encourages rehabilitation from coronary artery disease (Yadav et al., 2009).
• Promotes weight loss and a healthy body mass index (Kekan, 2013; Kekan & Kashalikar, 2013).
• Improves symptoms of gastroesophageal reflux disease (Kaswala et al., 2013).
• May be an effective preventative measure to avoid diabetes (Kumar, 2012; Bhagat & Singh, 2017).
• Relieves symptoms of depression (Vedamurthachar et al., 2006).