Kapalbhati

Kapalbhati (“skull shining breath”) here means short, sharp exhales through the nose, with a soft, passive inhale between them—no forcing the inhale.

1. Sit tall, shoulders easy, belly free to move. Keep the face relaxed.
2. On each tick, contract abdominal muscles sharply, pulling navel inward toward spine. The exhale through nostrils should be forceful, audible, explosive.
3. Immediately release abdominal contraction. Breath returns automatically - do not consciously inhale. Abdomen relaxes outward naturally.

Pick a speed you can sustain smoothly; quality matters more than pace. The large timer is your 15 minute session countdown. Stop and breathe normally if you feel dizzy, strained, or unwell.