The Cooling Breath

Are you getting hot under the collar or just want a way to let off steam that is calm and relaxed? Try out both of these ancient practices of pranayama (energy breath) to give you a beneficial cooling effect within minutes.

The practice is helpful for all people susceptible to sudden bursts of heat (whether that be perimenopausal hot flushes, outbursts of anger or simply the scorching heat of summer). 

Sitali & Sitkari

Sitali (pronounced shi-tal-ee) is thought to have originated by ancient yogis imitating the shapes and sounds of nature.  The tongue is curled and resembles the shape of a newly formed leaf, just before in unfurls. Air is then expelled through the mouth to sound like the hiss of a snake.  If you follow Ayurvedic body types (traditional Indian medicine practice which breaks people into three basic body types), Sitali is used to cool a “pitta” imbalance.  The inhalation is designed to cool and moisten the air as you breathe in – leading to cooling and softening of the energy in the body. 

Apart from cooling your body, this breathing practice helps build awareness of your breath as well as reduce thirst and hunger.  Other benefits include reducing fevers, bad breath, and fatigue as well as balancing out high blood pressure. 

Sitkari (pronounced shit-kar-ee) is an alternate breathing practice for those who can not curl their tongue. It is used to build vitality & balance the endocrine system.

Considerations & Cautions

Due to the cooling effect of both the Sitali and Sitkari breathing systems, it is best to practice them only at times of increased body temperature (such as hot flushes or heated yoga/breathing practice).  Ayurvedic practioners recommend that you DO NOT practice this breathing technique if you are inclined to feel the cold (vata or kapha constitutions), especially during winter and/or if you have a history of respiratory disease.

STEP BY STEP INSTRUCTIONS ON EACH BREATHING PRACTICE

Sitali (tongue cooling breath)

1. Take a meditation seat
   (sitting with spine/head/neck aligned)
2. Close your eyes and take 5 – 10 deep belly breathes (using your diaphragm, allow your abdomen to expand in the inhale & contract on the exhale)
3. Curl your tongue and poke it out half-way – like a curled leaf
4. Inhale through your mouth – breathing
   in through the curled leaf (your tongue)
5. Close your mouth, relax your tongue on the floor of your mouth and exhale through nose.
6. Repeat steps 3 – 5

Continue to focus on your deep belly breaths as you take 10 – 20 of these Sitali, cooling breathes, then take a break with some deep belly breaths and repeat the Sitali breathing, eventually increasing this practice over a few weeks until your practice of Sitali breathing lasts for 10 minutes.

Sitkari (teeth cooling breath)

1. Take a meditation seat
   (sitting with spine/head/neck aligned)
2. Close your eyes and take 5 – 10 deep belly breathes (using your diaphragm, allow the abdomen to expand in the inhale and contract on the exhale)
3. Separate your lips whilst gently bringing your upper and lower teeth together, relax your jaw
4. With your teeth exposed to the air, slowly inhale through your teeth – noticing the hissing sound of the breath
5. Close your mouth, relax your teeth and jaw and exhale through your nose.
6. Repeat steps 3 – 5

As with the Sitali technique above, continue for 10 – 20 breaths and interchange with a few deep belly breaths and repeat building up over time.

I’d really love to hear how you go with using these breathing techniques – send me a message or ask any questions here:

mardi@thenaturalhealer.com.au