SHITALI PRANAYAMA (Cooling Breath)
A breathing exercise to cool the body, mind, and emotions.
Steps:
- Find a comfortable seated position either on the floor or in a chair. Sit with your spine comfortably straight and your shoulders relaxed.
- Place your hands on your knees in a comfortable position. You can use Chin Mudra ( tip of the index finger touching the tip of the thumb ) if you prefer.
- Close your eyes gently and take a few deep breaths to relax
- Roll your tongue into a tube-like shape, sticking out slightly from your lips. If you cannot roll your tongue, you can purse your lips and create a small opening.
- Inhale slowly and deeply through your rolled tongue or pursed lips. Feel the cool air entering your mouth and throat.
- After a full inhalation, close your mouth and hold the breath for a few seconds, if comfortable. If you are new to this practice, you can skip the retention and proceed to exhalation.
- Exhale slowly and completely through your nose. Feel the warm air leaving your body.
- Continue this cycle of inhalation through the mouth, retention (optional), and exhalation through the nose for 5-10 rounds, or as long as it feels comfortable.
- Throughout the practice, maintain awareness of the cooling sensation of the breath as it enters your body and the warmth as it leaves.
- After completing the rounds, relax and breathe normally for a few moments. Notice any changes in your body, mind, or breath.
- You can practice Shitali Pranayama for 5-10 minutes once or twice a day, or as needed to cool the body and calm the mind.
Another pranayam excellent for balancing Pitta is Sitkari or Hissing Breath exercise. Instead of rolling your tongue, place your upper and lower teeth gently over each other. Inhale slowly and deeply between your teeth making a hissing sound. Hold the breath for a few seconds and exhale through your nose.