BREATHING well and whenever possible, doing a conscious breathing is a luxury these days- reason being, the paucity of time. For many, yogasana, meditation, eased and complete breathing are all luxuries. We need to first get into the mood of the task or exercise, sans any disturbance. In our busy culture, often our mind is constantly preoccupied. However, it is only when our mind and body are at ease that we can get into the mental state to do the breathing practices, as well as the yoga asanas. This is an important first step for one of the most ancient and effective breathing exercises for calm, stress, and sleep: sheetali pranayama. Did we also mention it is great to cooling the body, too?
Have you ever wondered, what is it that keeps us alive? Especially those who look emaciated and are suffering through starvation, malnutrition, and bereft of all the necessities of life? Well……one of the foremost things for humans to continue surviving, is only through breath. To say ‘air’ is integral for our very existence, is a complete understatement, to say the least; every creature owes its continuance of earthly life to the humble, ubiquitous ‘air’. Air is ‘vayu’ in Sanskrit, and when it is taken in by us, as inhalation, makes more sense- and it’s called Prana. Food is only secondary to prana; Death occurs, when there is absence of prana. It is okay if we starve without food; but total absence of breathing is something that means the end of life. So prana is breath, and life.
To activate your prana, or life force, take a look at these pranayama exercises, how to do them and what their benefits are.
But half our journey on earth is filled with the rigors of everyday stress and the worries of our mundane existence, that we lose a lot of precious time and health worrying over redundant (we later realise, in retrospect…!!) issues. By then, our health’s gone to dogs.
Prana +Yama is the technique to bring in air or prana into our system….
How does this air enter our system? Of course, through the function called BREATHING or Pranayama, or the inhalation and the exhalation method of the process. The air enters our system when we unconsciously breathe in and out, and our lungs are completely into the process of taking in the fresh air, and expelling the used air, to say it in layman’s terms.We take our breathing for granted, thinking it’s an automatic technique that happens mechanically, and yet, do not do it properly.
There are effectively, as per the Yoga tradition, about eight types of Pranayama, but there is one, called Sheetali Pranayama, which is a little different. It is amazing that thousands of years ago, the gurus had deciphered a way to cool our bodily systems. The gurus employed basic techniques in the easiest way possible. Best of all? Sheetali pranayama does not require any other people, tools, or resources.
You can even use pranayama exercises that help you have a healthy and youthful looking skin. Take a look at this post to find out which ones they are and how to practice them.
The uniqueness of Sheetali Pranayama lies in the way it is done….
What makes it unique? The following is the technique of doing Sheetali. The first few days we may wonder why we are doing this kind of a specific type of breathing, but after a continued timeframe of practising it, its effects can be seen in us. It is unlike any other process of breathing, and is, in fact quite enjoyable, once we master the manner of doing it.
At any point of time, when you realize that you are going through bouts of a severe heat (due to the outside weather conditions), then all you need to do is do some Sheetali breathing, and watch your body come back to its normal state! This has to be experienced, and only then would one believe it. Believe it or not….try it after a heated argument with someone. You can even try this while being seated in your car at the wheel. Very quickly, you will notice the coolness descend over you, in all ways possible…..
The Prep for Sheetali is as important as the Pranayama technique itself….
VAJRASANA POSITION
Sit in any comfortable meditation posture. Vajrasana is the most ideal position. ‘Vajrasana’ (The thunderbolt position), is achieved by being seated on your back, legs bent behind under your seat. This position is best suited for those who have been practising this position over a long period of time. If not Vajrasana, then, Padmasana (Lotus pose), is equally good as well; Again, sitting in the padmasana may be a challenge for a few people- if that is so, then it is advisable to sit in the normal comfortable position, also called as Sukhasana. In some cases, it is alright to allow the elderly, to be seated on a chair, to not stress out their muscles, making them feel pressurized to sit in either the vajrasana or the padmasana or the suukhasana poses. The chair is the best prop for this.
The actual procedure of the Sheetali Pranayama (cooling breath) technique:
Close the eyes and relax the whole body.
Now, extend the tongue outside the mouth as far as possible, without strain. Roll the sides of the tongue up, so that it appears like a tube or a tubular cylinder. Now, take in air as in, how you would inhale air to breathe in. So, here, it is important to know that, the actual nasal breathing does not take place. Rather, the inhalation takes place through the mouth, using the rolled up tongue as a tool, to draw in the air. Practice a long, smooth, and controlled inhalation, through the rolled tongue. At the end of inhalation, draw the tongue in, close the mouth, and exhale through the nose.
The inhalation takes place through the rolled tongue, and then the exhalation can happen initially, through the nose, that is- both the nostrils at the same time, and after a few breaths, the exhalation can happen through each nostril; First, through the right nostril, and then through the left nostril. This could be done on a regular basis, by a normal person for up to ten counts, slowly increasing it step by step.
Practice yogic breathing throughout the process. (To familiarize yourself with the steps of Yogic breathing, read the footnote at the end of this article). This creates an air cooling system, when performed in very hot weather. The entire physical body gets completely ‘un-heated’ or cooled. This also creates a relaxed state of mind in the individual. Initially, try doing it for a few number of breaths, then gradually increase it. The duration may be slowly increased as the technique is mastered, and it becomes more of a habit than anything else.
And for many of us who can’t roll their tongue, Sheetkari has a sister pranayama called Sheetali. If you’re keen on gaining the benefits of Sheetkari, but you just can’t form that position with your tongue, go here and check out how to do Sheetali.
A word of caution though:
It is better not to practice this in a polluted environment or atmosphere, during cold weather, or if it has rained, or is raining. Even if it is the monsoon weather, we should use our discretion to do this particular Pranayama. Often, it is better to avoid it. The nose heats up and cleans the inhaled air before it enters the delicate lungs. However, breathing through the mouth bypasses this air-conditioning, and the induction of cold or dirty air directly into the lungs may cause harm.
At any point of time, people suffering from low blood pressure or respiratory disorders such as asthma, bronchitis and excessive mucus, should not practice this pranayama. Those with heart disease can practice it, for short spans of time. Since the practice of Sheetali Pranayama, cools down the activity of the lower energy centers, those suffering from chronic constipation should avoid it completely. Additionally, avoid Sheetali Pranayama if there is moisture in the air.
Benefits: This practice cools the body, and affects important brain centers associated with biological drives and temperature regulation. It cools and reduces mental and emotional excitation, and encourages the free flow of prana throughout the body. There is a calm that descends over us. It induces muscular relaxation and mental tranquility. Additionally, Sheetali Pranayama is an effective technique to reduce insomnia and increase sleep quality. There are many people who started to practice this, when they were suffering from insomnia-the result was that they overcame the issue of insomnia, in a very facile manner, and falling asleep was no more an issue for them. It gives control over hunger and thirst, and generates a feeling of satisfaction.
Tangible benefits brought on to the person practicing Sheetali Pranayama
- It cools the body and helps the nerves and muscles to relax; keeps our head cool.
- This pranayama technique is very useful for people suffering from high blood pressure and hypertension.
- It can help treat disorders of (chronic dyspepsia), acidity and other related diseases of the gallbladder and the spleen, in the abdomen area.
- It promotes digestion, and helps the person practising it, to feel hungry; this indicates people bowel movement as well.
- It controls the thirst factor, as we tend to absorb the moisture content in the air, into our system. We stay well- hydrated, by practising Sheetali Pranayama.
- Daily practice of Sheetali Pranayama can bring harmony in the body system and help calm the mind
Footnote: What is Yogic Breathing?
The full yogic breath involves consciously breathing into three different parts of our lungs. Before commencing with the full yogic breathing, it will help to practice the three stages of breathing, individually and then link them together, into a unit. This is also called the ideal breathing state or complete full breathing. Remember, in all three stages, to inhale and exhale solely through the nose with the mouth closed.
Step 1
When we observe children in deep sleep, we often can see that they are oblivious to the troubles of the world; they throw aside their worries and are totally in the world of sleep; They are pros at perfect deep breathing, silently, inhaling the air in through their nose fully, and exhaling completely.
But this changes as we get older as our stress and anxiety levels increase. We start to breathe in a shallow manner; this way, we don’t do any justice to the actual task of breathing deeply. This is not at all the correct way to breathe! We attract more dis-ease into our system as we breathe in a continuous shallow manner. We have to consciously break this rhythm! To breathe properly, we must fully fill our stomach with air. Our stomach will rise and fall gently.
To get to this actual way of breathing, we should either lie down or take a comfortable seat. We need to relax, settle down and breathe normally. Then try to slowly and consciously deepen our breath and imagine pushing the air we inhale, straight down into our belly, so that it blows up like a balloon before very slowly emptying itself, when we exhale. One aspect to remember is that the length of our inhalation and the exhalation should be the same. Belly breathing is in itself is an apt way to soothe the nervous system and one can practice this as often as one wants, throughout the day.
Step 2
Once we acquire mastery over our belly breathing practice, we can next practice breathing into our chest (thoracic breathing). To practice this, place your hands gently on both sides of your ribs and focus on breathing into your ribcage area. We should feel our ribcage expand outward,s and feel the chest rise, as our lungs expand. We have to hold for a moment, and then slowly gently exhale.
Step 3
This step is otherwise known as clavicular breathing; this is probably, the harder element of yogic breathing, to achieve. Our bodies however naturally tap enter into the clavicular breathing mode, when we need maximum oxygen intake, for example when exercising vigorously, or are doing some strenuous task, for example carrying a heavy load, physically. It simply translates to sucking in oxygen to the uppermost parts of our lungs, and feeling the gush of strength as we take in a large breath of fresh air.
First, we need to breathe into our ribs, and then when we feel our ribs fully expanded, we need to inhale a little more, so we feel expansion in the upper reaches of the lungs all the way up to our collarbone. right up to your collarbone. Once you’ve mastered the 3 individual stages above you can piece them together into achieving the full yogic breath. Nothing is ever too late to start- let’s decide to dedicate at least ten minutes in the morning and ten minutes in the evening to practicing pranayama, and get familiar with the steps of Sheetali, until it becomes a habit.
Pranayama exercises are so powerful, they can even help with thyroid health! Take a look at these, scientifically proven pranayama exercises for the thyroid gland.
Sources
The Indian Breath: 8 Types Of Pranayama Breathing Techniques And Their Benefits
4 Breathing Techniques That will Change Your World
Pranayama: The Top Beginner’s Guide to Yoga Breathing Exercises
Shanti Arunkumar, Senior Contributor At L’Aquila Active
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