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Breathing Techniques for Hot Weather

Kaisa Kapanen

Summer is a beau ful me. The sun is shining and all is well in the world. But if you are
stuck in a heat wave that is too hot to handle, instead of cranking up the
air-condi oning, try some of these cooling Pranayama techniques instead.

With Pranayama, or breath control, we are controlling and channeling the life force of
Prana within the body. By using different techniques of breath control, we can s mulate
different energy fields within the body. When prac cing Pranayama, try to sit in a
comfortable posi on with your back straight. You might want to prac ce in a quiet
environment without many interrup ons.

Sheetali - The Cooling Breath

This technique not only cools down the body, but it cools down the mind as well. It has
a calming effect on the blood pressure as well as the nervous system. It s mulates the
parasympathe c nervous system by triggering a Rest and Digest reac on. This
technique is said to also reduce acidity, hypertension and indiges on.

To start, sit comfortably and close your eyes. S ck out your tongue as far as possible
without straining it, and roll it so that the sides of the tongue are facing upwards. Inhale
for four counts through the rolled tongue, like sipping air with a straw. Then close your
mouth and exhale for six counts through your nostrils. This is one round of the cooling
breath.

As you inhale, the air is cooled down by the moist tongue, and you'll feel the air being
colder when entering your body. You can con nue for 10 rounds to start with, slowly
progressing up to 40 or 50 rounds.

Sitkari - Teeth Hissing

If you find it difficult to roll your tongue like this, not to worry. An alterna ve for the
Sheetali is called Sitkari Pranayama, or teeth hissing.

To start, bring the upper and lower front teeth together, and pull your cheeks into a
smile. Fold the tongue and press the p of the folded tongue onto the back of your
teeth. When you inhale through your teeth, you will make a hissing sound, while the
cool air is entering your body. Exhale through your nostrils and keep your mouth closed.
Repeat for 10 rounds.

When Not to Prac ce

If you are suffering from any kind of respiratory problem, such a asthma or bronchi s, or
if you have a heavy cold, it's best to skip this prac ce. Also, if you are in the midst of a
busy city with lots of pollu on around, it's best to wait un l you can prac ce
somewhere more quiet and clean.

These breathing exercises not only help to cool the body, but they can control hunger,
thirst and a general feeling of lack of energy as well—all of which are typically present on
a hot summer day.

So the next me you are feeling hot and thirsty, you can try a few minutes of these
cooling breathing techniques, and test it for yourself!

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