Breathing Technique 15

Sitkari is a yogic cooling breaths that reduce body heat, calm the mind, and soothe the nervous system, perfect for hot days or stress relief. Sitkari (hissing breath) uses gaps between teeth,delivering a cooling sensation as air passes over moist surfaces, followed by an exhale through the nose.

How to perform Sitkari:

• Sit comfortably.
• Open your lips and (as if you’re smiling) bring the teeth together lightly, do not clench them.
• Take a long deep inhale through the gap between the teeth and hold your breath for a few counts.
• When you're ready to exhale, close your mouth and exhale through your nose.
• Repeat this process for 5-10 times.

Benefits:

• Both techniques are effective in cooling the entire body, the nervous system and also the brain.
• Reduces stress, anger and anxiety effectively.
• Lowers the blood pressure.
• Manages insomnia and enables deep relaxing sleep.

Precautions:

• Be careful while practicing these techniques in the extreme cold winter days (unless your body heat is excess).
• Avoid this pranayama if you are suffering from asthma, cold, cough and congestion.
• If you have a history of a chronic constipation, stop doing these breathing techniques as they cool the area around Swadhishtana Chakra.