Cooling Breath - Sitali & Sitkari
A Daily Breathing ritual to improve your Health
How to do it:
1. Sit in a comfortable position, either on the floor with crossed legs on the floor or on a chair with your feet fat, however is comfortable, ensuring the head, neck and spine are aligned.
2. Close your eyes and breathe naturally for a few moments, then gently bring your lower and upper teeth together. Part your lips as much as you can to expose your teeth.
3. Inhale slowly through the teeth, letting the air flow through the gaps between each tooth, and focus on the feeling of the air against your teeth, entering the mouth, filling your abdomen, lungs and ribcage, and on the hissing sound of the breath.
4. Close your mouth, relax the jaw and the teeth and exhale slowly through the nose.
5. Repeat steps 4 and 5 10 to 20 times, or however many times feels comfortable, and bring the practice to a close when you feel cooled and content.
(This style is called Sitkari. You can vary the breathing to the Sitali style by changing Step 3 to: curling the sides of your tongue inwards to form a tube-like shape, and then poke it out of your mouth slightly, but with little effort. )
Listen to the audio version walk you through this ritual:
Why do it:
This technique is ideal for regulating body temperature. It is also thought to reduce anxiety, regulate the natural appetite and hydrate the system.
When to do it:
Daily
How long it takes:
20-30 min
Materials needed:
Timer