Breath is the most vital process of the body. Regular practice of pranayama (breath regulation) establishes right breathing patterns by breaking the cycle of shallow and incorrect breathing. Pranayama techniques also regulate the temperature in the body.

Body temperature may rise due to intense physical activity, anger, stress and environment where the temperatures are very high. Yogis have devised various techniques which affect the brain centres responsible for biological drives and temperature regulation and cool down the body. Normally, the air that reaches the lungs is of a certain temperature. When cool air is delivered to your lungs through pranayama techniques, the vagus nerve communicates with the brain which releases plenty of relaxing hormones, improves homeostasis and induces muscular relaxation and tranquillity in the body and mind. These pranayama techniques also help in disease management as proven by modern research.

COOLING TECHNIQUES

You can start with deep breathing to bring your awareness to your breath. Sit in a meditative posture or simply with your back straight on a chair. Close your eyes and focus on your breath. Inhale deeply while inflating the abdomen and exhale slowly as your abdomen deflates. Repeat this 10-15 times.

Sheetali Pranayama

Extend the tongue outside the mouth as far as possible without strain. Roll the sides of the tongue up so that it forms a tube.

Suck the air in through this tube. Draw the tongue in, close the mouth, and hold your breath. Then exhale through the nose.

The breath should produce a noise similar to rushing wind. A feeling of icy coldness will be experienced on the tongue and the roof of the mouth.

Inhale for 5 seconds, hold for 10 seconds and exhale for 10 seconds. This is one round. Practice 12-15 rounds.

Benefits:

It helps in case of acidity, hypertension, ADHD (Attention Deficit Hyperactivity Disorder), insomnia, anxiety and anger management.

It gives control over hunger and thirst. Hence it is excellent if you’re fasting.

Sheetkari Pranayama

The ability to roll your tongue is a genetic factor. Sheetakri is an alternative pranayama for people who cannot roll their tongues. The effect remains the same.

Hold the teeth lightly together. Form a square with the lips, exposing the teeth. The tongue can be kept flat inside.

Suck the air in slowly through the teeth and fill up your lungs. Close your mouth and hold the breath. Breathe out slowly through the nose.

Inhale for 5 seconds, hold for 10 seconds and exhale for 10 seconds. This is one round. Practice 12-15 rounds.

Benefits:

They are same as sheetali pranayama.

It also keeps the teeth and gums healthy.

NOTE:

Choose a clean place to practice these techniques. Avoid outdoors or dusty and polluted atmosphere.

Generally, these techniques should be avoided in winter or in cool climates.

People suffering from chronic constipation, low blood pressure or respiratory disorders such as asthma, bronchitis and excessive mucus should avoid these techniques.

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