Three-Part Breath with Kapalabhati

In the app: 3-Part Breathwork + Kapalabhati

This practice energizes you, clears mental fog, and builds heat and alertness. It combines slow three-part breathing with rounds of Kapalabhati, short forceful exhales through the nose. It's a strong, activating breath, so ease off if you feel faint, and skip it if you're pregnant or have heart or blood-pressure conditions.

The rapid forceful exhales increase your oxygen turnover and stimulate the activating side of the nervous system, which lifts energy and sharpens alertness, while the three-part breath fully expands the lungs first. You may feel lightheaded, some tingling in the hands or face, and a spreading warmth, all of which are normal, and you can slow down or rest anytime. Rapid yogic breathing like this has been studied for raising alertness and energy. It draws on classical yogic pranayama, where Kapalabhati, the skull-shining breath, has long been used to clear and energize. It's completely normal to find this demanding at first, the capacity for it builds gradually over weeks of practice, so start gentle and let it grow.