Published April 23, 2026 12:03PM
No one in my household would disagree that I’m incredibly dedicated to my coffee habit. After everyone disperses to school and work in the morning, I quietly brew myself a cup to energize for the day ahead. The idea of tackling my to-do list or the soccer carpool without caffeine is unimaginable to me. My coffee-driven days are still marked by energy slumps, and that doesn’t stop me from reaching for a second cup on busy afternoons.
The ritual itself also grounds me. It’s been my go-to method of me-time for years. That is, until a few months ago, when my routine didn’t feel like it was working as well. I was drained from running around and craving a total reset. Around that time, my brother and I started planning a hiking trip. And we did something that I hadn’t done in more than a decade—booked a stay at a resort. No distractions. No one complaining. On my first morning, I woke with the sunrise, walked past the cottages and rust-hued landscape of L’Aubege de Sedona in Arizona. But there was one problem. When I went searching for my ritualistic cup of coffee, the lobby offered only hot cider. I craved the sweet taste—and energy boost—of a latte, but I didn’t want to venture into town and risk missing the Kundalini yoga class at the resort. So I had to come to terms with skipping my morning cup.
It had been more than 10 years since I’d practiced Kundalini. I didn’t recall exactly what to expect, beyond the fact that it wasn’t a typical vinyasa class. The instructor, Luis Colon, started class by leading us in chanting mantras. Before long, I felt more comfortable and grounded as we moved into familiar stretches, including Cat–Cow and seated twists.
But when Colon started talking about breath of fire, my enthusiasm waned. To be honest, I dreaded it. The last time I practiced it, I experienced something similar to hyperventilation. Everything about it had been fast-paced and uncomfortable, and I had struggled to catch my breath by the end.
Colon explained that this breathing technique, also known as Kapalbhati and Skull Shining Breath, is meant to stimulate the nervous system and awaken dormant energy within. Given that I was not exactly looking forward to a day of hiking without caffeine, I convinced myself that I should give breath of fire a second chance.
He cued us to sit with our legs crossed, arms overhead in a V position, fingertips folded onto our palms, and thumbs pointing straight up, “like plugging up into the ethers,” said Colon. He then told us to gently shut our eyes, with an inner gaze toward the third eye. To start breath of fire, Colon asked us to inhale and exhale through the nose in rapid succession, explaining that we’d be pushing the air out through the diaphragm and nose, which in turn contracts the belly button. This alone made it feel more physically intense than other types of breathwork.
My first few breaths of fire felt awkward. It was the quick contracting rhythm that threw me the most, as my strong inhalations pushed air down toward my navel before it jettisoned out. My core felt a bit like I was attempting speed crunches while sitting upright.
But then I started to feel my body warming up from the inside out. Soon, the sensation overtook my entire body. It felt grounding and calming—as if it were bringing me deeper into the present moment.
Eventually, I fell into a pattern of diaphragmatic breathing that felt unencumbered. Even when, at times, I felt as if I couldn’t catch enough air and had to slow my pace to recover, I still took comfort in the steady rhythm. Through my outstretched arms, it felt as if I was dispelling negative energy and ushering in positive energy. I sensed my body start to hum. After three minutes of breath of fire, not only did I feel more awake, but I felt a sense of optimism rise within me.
The rest of the one-hour class involved stretching and strengthening, which helped disperse some of the energy I’d built up during breathwork. Class ended with chanting again. By that point, I felt as if I were in a calm and confident trance.
Once class was over, I met my brother, and we embarked on a six-mile trail, followed by venturing on a new path that was at least three miles. My typical adventures involve walking my son to school and the occasional 20-minute run, so needless to say, I was anticipating the hike to be challenging. But we ended up exploring for more than five hours—stone-hopping across creeks, trekking uphill, and climbing various altitudes—all while taking in the beauty of the red rocks. I didn’t feel my stamina waning once—not even when I accidentally detoured on a longer trail. Sure, I felt tired. But my energy never plummeted like it does when I’ve had coffee, and my fire-breath-fueled mind felt completely clear all day.
Benefits of Breath of Fire
The noticeable energy shift I experienced after practicing breath of fire is actually backed by science. A review in the Annals of Neurosciences states that Kapalbhati is linked with increasing attention and helping with cognition. The rapid succession of the breath triggers the release of hormones, including oxytocin and norepinephrine, that help you feel good and support focused attention.
After my experience with breath of fire, I wasn’t entirely convinced it would replace my morning coffee moving forward, but I wanted to learn more. So I asked Colon about how to apply it to everyday life. He explained that traditionally, Kundalini yoga is practiced hours before sunrise, although, of course, it can be practiced during more realistic times.
“Ideally, you should take this moment to connect with yourself before you connect with the world,” said Colon. He mentions that breath of fire is best done without the use of stimulants (aka caffeine). That would’ve intimidated me before I’d experienced for myself how energizing the breathwork was on its own.
If breath of fire feels overwhelming at any point, slowing the pace is an option, as I did. Colon suggests that, when getting started, it helps to think of a dog panting, “Literally stick your tongue out and move your navel,” he said. Once it feels easier, he suggests closing the mouth and guiding the breath into the nose. A novice can start with one to three minutes of breathwork and build their way up to 11 minutes. We’re constantly breathing, said Colon, but breath of fire is a chance to use the breath intentionally to channel positive emotions and energy.
It’s been months since my trip to Sedona, and I’m still incorporating Kapalbhati whenever I feel that slump. I still like to brew a cup of coffee in the mornings to ease into the day, but I’ve found that one minute of breath of fire is enough to give me that zing of motivation and, on some days, take my mood from deflated to almost perky. It hasn’t taken the place of coffee entirely, although I no longer reach for that second cup to get me through the soccer carpool. It’s a reminder that I don’t always need to look outside myself when I need to reset.