Sitali Cooling Breath for Hot Summer Months, Stress & Anxiety ~ Lisa Vitta | The Spiritual Toolbox
Calm down your day with easy to learn Sitali Breath work. In Kundalini classes you will hear me talk alot about stroking the breath through fast paced techniques and movements to build the fire in your practice. However, breath work can also be used for the opposite effect: to calm, cool and relax the body down.
Sitali Breath has so many benefits for the body and our rapid thinking mind. During the hotter summer months we can us this breath to cool down and use it like your own air conditioner that be practiced anywhere. Also excellent after a sweet yoga practice, anyone who has a fever and it helps with digestion.
FOLLOW THESE SIMPLE INSTRUCTIONS:
Come to sit cross-legged or in some other comfortable position. Whatever your seat, make sure your shoulders are relaxing away from your ears, your spine is long, your belly is soft, and your chin is roughly parallel to the floor.
Take two or three deep inhales and exhales through your nose to center yourself in preparation for this pranayama practice.
Roll your tongue, curling the sides in towards the center to form a tube (or a taco shape).
Stick the end of the tongue out between your pursed lips. If you can’t roll your tongue, purse your lips instead, making a small “o” shape with your mouth. In this case, keep your tongue against the back side of your bottom teeth so that the air you are drawing in passes over it. Or, place your tongue on the roof of the mouth by sliding it back to rest on the ridge behind your top teeth.
Inhale slowly through the tube formed by your tongue as if you were sipping air through a straw. Let the breath expand your chest and fill your belly. If your lips are pursed in an "o" shape, channel the air through that opening.
Close your mouth and exhale slowly through your nose.
Let the exhale be longer than the inhale
Repeat at least five to ten times to maximize the cooling effect. In Kundalini, it is recommended to do 26 rounds of this breath in the morning and another 26 in the evening. Enjoy the peace it brings.
While any long, slow, deep breathing helps to engage the parasympathetic nervous system and counter the effects of stress, sitali pranayama is particularly effective for cooling and soothing the body.
To do sitali breath, you slowly sip air through a rolled tongue (or pursed lips for those who can't roll their tongues thanks to genetics). At the end of a vigorous, sweaty yoga session, it's just the thing to counter all that internal heat and bring your body back into balance.
On a hot day, it's almost as if you're making your own air conditioning. It looks pretty subtle, so you can even do it in a crowded subway car or elevator for a little relief from heat or anxiety without calling too much attention to yourself. You'll be surprised at just how much calmer and cooler you feel after about ten rounds of sitali breathing.
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