By JACCI GRUNINGER, MS, C-IAYT
Los Alamos

Hot flashes, heartburn and anger. What do these three have in common? From a yogic perspective they all include the element of heat. Hot flashes are self explanatory. Heartburn, often can feel like a burning or searing and when we are angry we get a rush of heat like energy in the body.

There are numerous yoga poses that can help navigate all of these everyday “heat” occurrences. Today though, I’d like to share with you a pranayama or breathwork practice that can also help “cool” us off.

This practice is often called the cooling breath or Shitali or Sitkari Pranayama. Both breaths are done by inhaling through the mouth to receive a sense of cool air and exhaling through the nose. During each exhalation through the nose, the tip of the tongue is going to lightly touch the roof of the mouth. The cool air will come into the mouth and then on the exhale the cool air will move toward the sinuses, eyes and brain. The cooling breath is good for cooling both the body and the mind.

This is a great breath to do when you are irritated, angry, or frustrated. It can be used when you have a hot flash or heartburn or when it is just hot outside. It is a safe and useful technique for everyone. The only reason not to do the Sitkari version of the breath is if you have sensitive gums but you can explore the Shitali version instead.

Sitkari Pranayama

A demonsration of sitkari pranayama. Courtesy photo

Start seated in a comfortable position (although you can also practice lying down).
Separate your lips making a small space between your teeth with the tongue floating just behind the teeth.
Inhale a full breath through your teeth; feel the sensation of coolness coming into the mouth.
At the end of the inhalation, close the lips, lightly place the tip of the tongue on the roof of the mouth and then slowly exhale through the nose.
Repeat for 1-2 minutes or until you feel a little cooler.

Shitali Pranayama

A demonsration of shitali pranayama. Courtesy photo

Start seated in a comfortable position.
Stick your tongue out of your mouth and curl it like a wide taco (about 30% of the population can’t curl the tongue. If this is your situation, use the Sitkari version)
Inhale across the tongue and into the mouth.
Close the lips, place the tip of the tongue on the roof of the mouth and exhale through the nose.
Repeat for 1-2 minutes until you feel cooler.

When you are done, sit for a few moments to feel the effects of the breath on your body and mind. Maybe you feel a little cooler in the mouth, the throat, the belly or in the brain. Maybe there is a sense of spaciousness in the body or the mind.

Jacci Gruninger is a Certified Yoga Therapist, Thai Yoga Massage Therapist and Focusing Coach.

She regularly helps clients manage the ups and downs of life with yoga, meditation, breathwork, focusing and bodywork. Her Yoga Therapy Center is located at 190 Central Park Square #212.

For her in person and online teaching schedule and information on her other services, visit her website at www.yogawithjacci.com.