Need to cool off? Well, sit down, close your eyes, and try out this breathing technique!

(Better Breathing Part V)

I love summer, don’t get me wrong. But I don’t necessarily enjoy feeling hot. Having to endure the scorching heat was perhaps one of the various reasons I moved from Texas to the northern midwest. Yet, and maybe a bit paradoxically here, hot yoga is one of my favorite all-time therapeutic, full-body exercise routines. Getting to that point of enjoyment took some serious effort, as I mentioned earlier here. But it was during my time training in hot yoga studios, I came across a very distinct breath style, specific to cooling down one’s body and mind.

And like most of the pranayama breathing style, YOU CAN DO IT EASILY. For free, and at home!

So you find yourself, perhaps late at night, or in the middle of the day, and you feel hot, heated, and uncomfortable, in need of a quick cool down, try this pranayama breath commonly known as the ‘cooling breath.’ First, there’s what is called the Sitali style, which involves folding your tongue in half. Now, this clearly won’t be accessible to everyone, because the ability to fold the tongue is genetic. But atlas, yoga is a flexible practice, and there’s a variation that does NOT need a curled tongue to perform. It’s called Sitaki, and it has the same calming, cool-off like effects. I can bend/fold my tongue, but prefer the Sitaki method. Choose whichever style fits your ability and preference.

Here’s a simple breakdown of how to do the two pranayamas:

— Sitali Breathwork (folded tongue):

1. While sitting upright, but comfortable, close your eyes and make a slight ‘O’ shape with your lips, much like if you were going to suck from a straw.
2. Then bend/fold your tongue lengthwise and push it out of your mouth about 3/4 of an inch.
3. Now, breathe in through your mouth, pulling air through your folded tongue like you’re drinking through a straw.
4. Notice the refreshing feeling as your ribs expand with air.
5. Breathe out but through your nostrils. Try to go longer on the exhale. Now repeat the steps. Aim for at least ten good breaths with this technique.

— Sitaki Breathwork (No folded tongue):

1. Like above, sit upright, comfortable, eyes closed, open your mouth slightly, but keep your tongue gently pressed against the bottom of your teeth. You’ll want to make a slight ‘O’ shape again.
2. Inhale slowly through your mouth, feeling the air between the teeth. You will likely make a slight hissing sound when you breathe in this way. Expand your ribs as much as you can.
3. Finally, exhale through your nose. Make this a longer out-breath than the in-breath. Rinse and repeat. 10x.

Just a simple disclaimer: you obviously can go more than ten breaths, or you can go less. Whatever feels best in your magnificent body. I like to go for at least five minutes with any style of breathwork and try to feel out the technique wholly. Again, I find Stikali works better for me, despite being quite able to curl my tongue. I think my mind gets into the movements more quickly.

Pranayama breathing is a journey. Use this one to get a quick cool on a hot, oppressive summer day. Or simply use it to cultivate a calm and restore some peace within.

Peace!