Kapalabhati Pranayama is shining-face breathing. This form of pranayama is said to make the face luminous and glowing and cleanse the sinus cavities. Sit for pranayama and exhale the breath completely. Inhale and then exhale forcefully as if you are blowing out candles with your nostril breath. Do this ten to twenty times, quickly, depending upon your stamina and comfort. The forceful exhalation will draw the abdomen into the body and will cause a spontaneous inhalation.

It is helpful, in the beginning, to place your palms lightly on the lower belly. Then you can feel the lower abdominal area contract upon exhalation, moving away from the palms. This technique will help establish your natural rhythm for kapalabhati breathing.

Remember not to force or strain the breath. If you start to feel lightheaded, stop, and resume normal breathing. Work up gradually to as many repetitions as is comfortable for you to sustain.

Don't practice this form of breathing if you're pregnant or menstruating, or if you have eye or ear problems, or high or low blood pressure.

The benefits of this type of pranayama include the following:

• It stimulates the liver, spleen, and pancreas.

• It tones the abdominal muscles.

• It improves digestion.

• It drains the sinuses.

• It is exhilarating and a mood elevator.