Breath Tool: Cooling Breath
Also known as Rolled Tongue Breathing (Sitali or Sheetali), is perfect for cooling down your body, calming your mind, and your emotions.
In Sanskrit, the word sheetali means “cooling” and is taken from the original word sheetal, which can be translated as “soothing” or “cold.” Short periods of controlled mouth breathing help to cool the body down while increasing clarity and presence.
This simple breathing exercise activates the parasympathetic nervous system, also known as the "rest and digest" system, which helps lowers your heart rate and relax your internal organs.
How to practice theCooling Breath:
Find a Comfortable Position: Sit comfortably with your spine straight and shoulders relaxed.
Roll Your Tongue: Stick out your tongue and roll the sides up to form a tube. (If you can't roll your tongue, simply purse your lips instead.)
Inhale: Slowly inhale through the rolled tongue, as if you are sipping air through a straw, feeling the cool air as it flows in.
Exhale: Close your mouth and exhale slowly through your nose.
Repeat: Continue this breathing pattern for 2-3 minutes or until you feel refreshed.
Benefits:
cools the body
helps reduce agitation and anger
relieves stress and anxiety
helps in lowering blood pressure
The cooling breath works because the air passing over the moisture of a curled tongue or through a tube-like form is cooled by evaporation and the body's natural moisture, which is then inhaled into the lungs and bloodstream, similar to how sweat cools the skin.
*This breathing technique is not suitable for people suffering from low blood pressure, asthma, coughs, colds, and congestion.
