Kapalabhati

Keep a pause after meal, take napkins closer to you, and follow instructions below 👇

1️⃣ Take a seated position, straighten your back, and place a head above a chest.

2️⃣ Breathe through the nose, keep mouth closed.

3️⃣ Exhalations are active, forced, noisy (you should hear yourself), and pronounced. Push an abdomen towards a back with each exhalation.

Inhalations are passive, involuntary, and quiet (you shouldn't hear them).

4️⃣ Keep your shoulders and chest at the same place. Do not engage them in technique.

✅️ Do 108 breathing cycles (breathing cycle includes inhalation and exhalation). You can use your thumb for counting. Replace it on the phalanges of other fingers on the hand with each decade.

4 (fingers) × 3 (phalanges) × 10 (breathing cycles) = 120 (breathing cycles).

✅️ Do less or more repeats if you wish.

✅️ Observe feelings, do not make yourself dizzy. Stop, relax, if you feel bad.

✅️ The upper respiratory tracks are cleaning during this breathing, so take a break and blow your nose ( the usual part of practice, by the way) 🤧

⛔️ Technique isn't recommended for people with hypertension.

Also, be careful or even skip it during the period (menstruation), ladies😉