Cool and collected approach

Continuing the series on pranayama, we will today take a look at two effective techniques that directly aid in de-stressing the mind and body, thus reducing the risk of anxiety and other stress-related problems.

Sheetli pranayama

• Sit in a meditative posture with back straight and eyes closed.
• Roll tongue and slowly inhale through the hole made by tongue.
• Count to five while inhaling.
• Press chin down to chest and hold for ten counts.
• Raise chin and exhale slowly through nostrils and count to ten.
• Repeat the same for 15 times and, as you get familiar with it, increase the duration.

Benefits

• Cools the body by lowering temperature.
• Reduces anxiety and stress to a large extent.

Note: Those of you who cannot roll your tongue can try the next technique (sheetkari pranayama).

Sheetkari pranayama

• Sit in a meditative posture with back straight and eyes closed.
• Make a square with mouth, baring teeth.
• Count to five while inhaling.
• Press chin down to neck and hold breath for ten counts.
• Raise chin and exhale slowly through nostrils for ten counts.
• Repeat 15 times until you are comfortable and gradually increase it to an hour

Benefits

• Cools the body by lowering the temperature.
• Reduces anxiety and stress.