Yoga · 3-5 minutes
Alternate nostril breathing
A calming breathing practice that alternates breath between the two nostrils to balance the mind and reduce stress.
Read more All yoga
Breathing (Pranayama)
Skull-shining breath
An energising breathing technique with quick, forceful exhales that wakes the body and clears the head.
- Sanskrit name
- Kapalabhati
- Level
- Intermediate
- Hold / duration
- 1-3 minutes
- Best for
- Morning energy and the afternoon slump
How to do it - step by step
- 1
Sit upright with a long spine and hands resting on the knees.
- 2
Take a deep breath in through the nose.
- 3
Exhale sharply through the nose by pulling the belly in quickly; let the inhale happen on its own.
- 4
Repeat 20 quick breaths at a steady rhythm, then take a long, slow breath.
- 5
Complete three rounds of 20, resting between rounds.
- 6
Finish with slow breathing and notice the feeling of lightness.
Benefits
- Boosts energy and alertness.
- Strengthens the abdominal muscles and the diaphragm.
- Clears the nasal passages and refreshes the mind.
- Builds breath control.
Precautions - who should be careful
- Avoid if pregnant, on your period, or with high blood pressure, heart disease, hernia, or epilepsy.
- Do not practise after a meal or when unwell.
- Stop if you feel dizzy or have pain, and return to normal breathing.
- Learn the technique from a trained teacher first.
Easier and deeper versions
- Easier: do 10 breaths at a slower pace.
- Deeper: increase to 30-40 breaths per round, once comfortable.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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