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.
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