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Pranayama is the practice of controlling one's breath and can be a powerful tool for improving overall wellness. One pranayama technique that is particularly effective is kapalabhati, also known as scull cleansing breath.

Here are the steps to perform kapalabhati:

1. Sit in a comfortable position with your spine straight and relaxed. You may choose to sit on a cushion or block to elevate your hips and support your posture.
2. Take a few deep breaths to center your mind and body.
3. Begin to exhale forcefully through your nostrils while simultaneously contracting your abdominal muscles. Your inhale will then happen automatically as your abdominal muscles relax.
4. Repeat this pumping motion for 10-20 rounds, ensuring that each exhale is forceful and each inhale is passive.
5. Take a short break and then repeat for 2-3 sets.

It's important to note that kapalabhati should not be practiced by individuals with high blood pressure, heart disease, or epilepsy. Additionally, it is important to seek guidance from a qualified yoga or pranayama teacher before attempting this technique to ensure proper form and technique.

Regular practice of kapalabhati can help to release tension and stress, increase mental clarity, and purify the respiratory system. Incorporating pranayama techniques like kapalabhati into your daily routine can lead to a greater sense of well-being and vitality.