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Breath work To Reduce & Control Anxiety, Anti-Stress: Kapalabhati Breathing (Breath of Fire):

reduce and control stress and anxiety with Breath Of Fire Kapalabhati Breathing
Reduce and control stress and anxiety!

Kapalabhati Breathing Practice

The important thing to remember is to keep your inhale passive and natural and your exhale as the forceful, powerful movement. Start this practice at a slow steady pace. With time you can begin to build speed if it feels comfortable.

The Steps

Sit upright comfortably in a cross legged position,  resting your hands on your lower belly. If you’re not comfortable sitting cross legged on the floor and you’re sitting in a chair, make sure you plant both feet on the ground.

Take a deep, cleansing breath before you begin; in through your nose and out through your mouth.

Inhale deeply through your nose, filling your belly with air about ¾ way full.

In a quick motion, forcefully expel all of the air from your lungs while drawing your navel in toward your spine. The primary movement comes from your diaphragm.

Allow your lungs to fill up naturally, with no effort, as your belly expands. Perform this cycle 10 times.

Once you are complete allow your breathing to return to normal and observe the subtle sensations in your body.

Repeat this cycle of 10 breathing movements up to 3 to 4 times.

Be Mindful

Do not practice Kapalabhati if you are pregnant, or if you have high blood pressure, acid gastric issues, heart disease, or abdominal pain. You should also stop or slow down if you feel dizzy or anxious.


I’ve used this breathing exercise along with others to help heal my colitis and I know it can definitely help you too! This exercise will gradually teach you how to reduce and control stress and anxiety! It’s a great tool to have in your back pocket! –Shira Turkl

Watch an example from Shira Turkl’s Channel:

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