Breath is the most vital process of the body. Regular practice of pranayama (breath regulation) establishes right breathing patterns by breaking the cycle of shallow and incorrect breathing. Pranayama techniques also regulate the temperature in the body.
Body temperature may rise due to intense physical activity, anger, stress and environment where the temperatures are very high. Yogis have devised various techniques which affect the brain centres responsible for biological drives and temperature regulation and cool down the body.
Normally, the air that reaches the lungs is of a certain temperature. When cool air is delivered to the lungs through pranayama, the vagus nerve communicates with the brain which releases relaxing hormones, improves homeostasis and induces muscular relaxation and tranquillity in the body and mind. These techniques also help in disease management, as proven by modern research.
BE COOL
You can start with deep breathing to bring your awareness to your breath. Sit in a meditative posture or simply with your back straight on a chair. Close your eyes and focus on your breath. Inhale deeply inflating the abdomen and exhale slowly deflating the abdomen. Repeat this 10-15 times.
SHEETALI PRANAYAMA
Extend the tongue outside the mouth as far as possible without strain. Roll it up so that it forms a tube. Inhale air in through this for five seconds, producing a sound similar to rushing wind. Draw the tongue in, closing the mouth, and hold breath for 10 seconds. Then exhale through the nose for 10 seconds. Repeat 12-15 times.
A feeling of icy coldness will be experienced on the tongue and the roof of the mouth as you draw the breath in.
Benefits:
It helps manage acidity, hypertension, ADHD, insomnia, anxiety and anger. It gives control over hunger and thirst. Hence it is excellent if you’re fasting.
SHEETKARI PRANAYAMA
Sheetkari is an alternative to sheetali pranayama for people who cannot roll their tongues. The effect remains the same.
Hold teeth lightly together. Part the lips, exposing the teeth. The tongue can be kept flat inside. Draw air in slowly for five seconds through the teeth and fill the lungs. Close the mouth and hold the breath for 10 seconds and breathe out slowly through the nose for 10 seconds. Repeat 12-15 times.
Benefits:
They are same as sheetali pranayama but also keeps teeth and gums healthy.
NOTE:
Choose a clean place to practise these techniques. Avoid dusty and polluted atmosphere. Generally, these techniques should be avoided in winter or in cool climates.
People suffering from chronic constipation, low blood pressure or respiratory disorders such as asthma, bronchitis and excessive mucus should avoid these techniques.
PRACTICE OF THE WEEK
Begin by stretching to open up the lungs for better breathing and to sit without stiffness or discomfort.
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