Welcome to your breathwork practice.
My name is Ryan Bean and today I'm going to lead you through the Kapalabhadi Pranayama.
It's pronounced Kapalabhadi.
This is a yogic breath technique that consists of short and powerful exhales and gentle and even passive inhales.
This breathwork technique is one of the foundations of yogic pranayama.
To do this you just need to sit maybe cross-legged on the floor or maybe you're in a chair with your feet flat.
You can do it laying down also.
What I'd like to recommend is that you bring your hands to your lower belly just right underneath your belly button.
Today we're going to do three rounds of this pranayama.
It is an active exhale through the nose that has a passive inhale,
Meaning you don't really need to think too much about the inhale because it will happen automatically.
As you do this pumping of the diaphragm,
I don't want you to flex the abs or try to push anything.
Just simply be aware of the body parts within you that are moving,
Specifically the ribs and the diaphragm.
We'll do about 20 to 30 breaths and we'll do three rounds of this,
Each round consisting of a small break in the middle to observe and to become aware of what's happening.
Now the benefits of doing this practice,
It'll invigorate and warm the body,
It improves digestion,
Improves circulation,
Calms the mind,
Sharpens thoughts and logic,
And brings more oxygen into the body which energizes the nervous system and can also tone the abdominals.
So without any more delay let us begin our Kabbalah Vahadi practice.
Let's just begin by taking a giant breath all the way to the top,
Hands on your belly,
In through your nose and letting everything expand and open,
And then exhaling with a sigh all the way down.
Beginning the Kabbalah Vahadi practice,
Active exhale,
Passive inhale.
It sounds like this.
Keep moving the diaphragm and just notice,
Don't try to force anything,
Just taking those short bursts.
You can slow it down if you want or speed it up if you'd like.
The exhalation is active through both nostrils,
Don't focus too much on the inhale,
Just relax the abdominals and keep moving.
Ten more.
All of us together,
Giant breath in all the way to the top and relax it with a sigh all the way down,
Moving back into your normal breath as you reach the bottom,
But keep your eyes closed if you can.
Notice the subtle sensations within the body,
Maybe even tingling.
Notice the thoughts,
But don't subscribe to any stories,
Don't make anything up,
Just be the witness here.
To begin our second round,
Take a giant breath all the way to the top and as you exhale we'll start our second round of Kabbalah Vahadi.
Passive inhale,
Active exhale through the nose,
Short bursts,
The navel snaps back.
Just notice what's happening within the body as you do this.
Don't go too fast or you get out of rhythm,
You can slow it down.
Ten more.
All of us together,
Giant breath in all the way to the top and a slow release all the way down,
Moving back to your normal breath,
Maybe with the eyes closed and your hands in your lap.
Be the witness here,
Be the observer.
What do you feel?
Maybe lightheaded,
Maybe even anxious or stressed,
Maybe calm,
But notice the temporary nature of all these emotions.
Here you are sitting in an activation that you created and all things are temporary,
Including these emotions,
Including these thoughts.
We have one more round.
Take a giant breath in all the way to the top and exhaling,
Moving into our last and final round.
Begin to pump the abdomen and the diaphragm now.
You got this,
You may feel fatigue.
Let your body know that it's okay.
This will pass.
Gentle inhale,
Active,
Strong exhales.
We are cleaning the respiratory system of toxins and purifying and rejuvenating the body and mind.
Keep moving this breath.
You can have your hands on your belly or just simply notice.
Ten more.
Giant breath all the way to the top.
This time take another sip in and release it with a sigh all the way down.
Moving back to your normal breath,
Maybe with your eyes closed here.
As you notice the body relaxing,
The mind is also following.
Not only the mind,
But the endocrine system of chemicals being produced,
Whether it be melatonin or serotonin.
Just relaxing into this and notice what comes up.
Maybe it's a thought to do something.
Maybe it's a thought to call someone.
Maybe it's simply saying I need to do this every day to tune into myself more deeply.
As you become more aware and maybe more conditioned to the practice,
You can move faster and have longer rounds.
Thank you for trusting me and guiding you today in your pranayama practice.
The Kabbalah Bahadi is a very strong practice,
Sometimes called the skull shining breath,
Because it sharpens our intellect and it brings out what's known as our natural glow.
Thanks for trusting me today and practicing your breath work with me.
Until next time friends.
