Sit tall and relaxed with your ears, shoulders and hips stacked. Close your eyes gently and take a deep inhale through your nose, expanding your abdomen. Exhale through your nose with a forceful contraction of your abdomen, like blowing your nose. Allow the following inhalations to happen passively, expanding your abdominal muscles. Focus your attention on rapidly snapping your navel to your spine with each exhalation.
Begin with 10 rounds at your pace. As you progress, increase your speed until your abdominals can support up to 5 rounds of 15-20 rapid breaths. If dizziness occurs, sit quietly until it passes and try again with less force and more awareness. Kapalabhati is not advised for those suffering from heart problems, high blood pressure, vertigo, hernia or women who are pregnant.