Pranayama: cooling breath against the heat

For most people, summer is their favorite season. The sun is shining, we probably enjoyed a few days of vacation, and the world seems a happier place. But if you’re caught in a heat wave, instead of looking for the proximity of an air conditioner, you can try the cooling techniques that are part of pranayama, the yoga of breathing.

According to yoga, the pranayama breathing technique channel the flow of vital energy that animates the body Through specific techniques, different organs and body systems can be stimulated, and heat can also be absorbed or eliminated.

Pranayama exercises to refresh your body

To practice pranayama exercises, try to sit in a comfortable position, with a straight back. Choose a quiet environment and a time when you think you won’t be interrupted.

Shitali: the refreshing breath

This technique not only cools the body, it also cools the mind. Lowers blood pressure and calms the nervous system. It stimulates the parasympathetic nervous system, triggering the relaxation response. It also decreases acidity and promotes good digestion.

To begin with, sit comfortably and close your eyes. You can assume the lotus position on the floor, on your yoga mat, or sit on a chair. Stick your tongue out as far as you can, without forcing it, and roll it so that the edges of your tongue face up. Inhale for four beads through the rolled tongue, as if sipping through a straw. Then close your mouth and exhale through your nostrils for 6 seconds.

When you inhale, the wet tongue refreshes the air and you will feel that it is colder as it enters your body. For a start you can perform 10 inspirations and expirations. Then you can gradually increase the duration of the exercise until you reach 40 or 50 breaths.

Shitkari: whistling teeth

Not everyone is good at curling up their tongues to comfortably make shitali. If this is your case you can try shitkari, which means whistling teeth.

Bring your upper and lower incisors together and smile broadly. Position your tongue so that the tip comes out slightly between the teeth while resting on the palate behind the upper incisors. When you inhale through your teeth you will emit a kind of hissing sound as cool air enters your body. Exhale through your nostrils with your mouth closed.

Repeat 10 times and you see increasing the number in successive sessions.

When not to practice

If you suffer from any type of breathing problems, such as asthma or bronchitis, or if you have a bad cold, it is better that you do not practice these exercises. Do not do them either if you perceive that the air is not clean.

These breathing exercises not only refresh you, but help you control cravings for eating and provide you with a increased feeling of energy