The lovely thing about breathwork is there are tools and techniques to support you in a variety of situations. If you are feeling hot and overwhelmed, maybe your mind is racing, practicing Shetali Pranayama can help calm your mind, settle your central nervous system, and reduce heat. This yoga cooling breath is ideal for the summer when it is hot and muggy. Breathing through the teeth stimulates nerve endings there and makes the mind feel as if the body is cooling off. It is a less intense version of biting into ice cream.
Precautions and Contraindications
Don’t practice this breathing technique if you are cold or if you have cold extremities. If you are feeling cold, opt for a breathing technique that helps generate heat, like Ujjayi Breath or Skull Shining Breath.
How to Practice Sheetali Pranayama
- Start with your posture. Sit nice and tall on the floor or in a chair with a long spine. Relax your shoulder blades down your back. Relax your abdomen.
- Before you begin, take a few normal breaths.
- Stick your tongue out of your mouth and curl the sides upward like a taco. Some people can’t make this shape and if that is you, try Sitcari Pranayama (it has the same effects).
- Inhale through your tongue.
- Gently close your lips and exhale through your nose.
- Repeat for several rounds (about 10 or when you feel done).
- Return your breathing patterns back to normal relaxing your tongue.
- Scan your body and notice any cooling sensation and what the effects are on your mind and your nervous system.
Effects
• Has a cooling, soothing effect on the body and calming effect on the mind
• Generates introversion and helps reduce chitta vrittis
• Focuses attention on the throat and head
• Prepares the mind for meditation
• Good for pacifying Pitta and for releasing heat
