Scorching hot summer days can leave us drained and overheated. According to Ayurveda and Yogic Philosophy, our minds can become overheated just like our bodies. The ancient yogis came up with solutions: Sitali and Sitkari Pranayama - breathing practices that cool your body and your mind. Which technique is right for you depends on whether you can roll your tongue or not: choose Sitali if you can and Sitkari if you can’t.
Sitali Pranayama: The Cooling Breath
‘Sitali’ translates to ‘cooling’ or ‘serene’ in Sanskrit. To practice, you draw air in through a rolled tongue, which creates a natural cooling effect as the air passes over the moist surface. Here’s how to do it:
- Sit comfortably with a straight spine and relaxed shoulders.
- Roll your tongue and stick it out, making a tube or ‘straw’ shape.
- Inhale slowly and deeply through your curled tongue, as if you were sipping through a straw.
- Close your mouth after your inhale is complete and exhale slowly and completely through your nose.
- Repeat and keep going for 5-10 minutes (ideally).
Sitkari Pranayama: The Hissing Breath
“Sitkari” translates to ‘hissing’ or ‘making a hissing sound’ in Sanskrit. Like Sitali, Sitkari breath is great for cooling down. Here’s how to do it:
- Sit comfortably with a straight spine and relaxed shoulders.
- Bring your upper and lower teeth together.
- Separate your lips as much as you can, exposing your teeth.
- Inhale slowly and deeply, pulling the breath in through your exposed teeth.
- Once the inhale is completed, close your lips and exhale through your nose.
- Repeat and keep going for 5-10 minutes (ideally).
If you don’t have 5-10 minutes to practice, even a few cycles may help you feel cooler. Making this a daily practice during the hottest times of year should work to help you better tolerate the heat on a day to day level.
Because our bodies and minds are inextricably linked, keeping a cool, clear mind through practices like yoga, breathwork and meditation can soften the effects of extreme heat.
For more tips on moving with ease through the hottest days of the year, check out our blog post on Pitta Season. Stay cool out there!