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  • Writer's pictureSymbiotic Yoga

Just Breathe

Getting ready for Summer?

I love living in Tennessee as we get to experience different seasons and beautiful changes in the weather. Even though I enjoy the changes, as it starts getting warm, I start seeking out cooler temperatures. Sitting in the shade by the lake is my favorite way to pass the time during hot days. The cool breeze by the water is so refreshing, imagine, if you could create that coolness without going anywhere. Sheetali (cooling) Pranayam (breathing technique) is one such breathing technique that can bring you close to that feeling, just sitting at your desk! Try it with me:

  1. Sit up straight in a comfortable position. The spine needs to be upright with feet resting on the floor.

  2. Bring your tongue out and form a tube by curling the outer edges. (If you cannot do that Simply flatten the tongue and place it gently between the teeth, allowing the lips to part slightly and to widen, as when we smile). Inhale, allowing the breath to pass over the sides of the tongue and through the corners of the mouth.

  3. Take a deep breath in, let your belly, ribcage, and chest expand.

  4. Bring the tongue inside if it is out. If not, let it relax and close your mouth. Hold your breath as per your capacity, do not force it. You can do a slight chin tuck or look down as you are holding the breath.

  5. When ready breathe out through your nose. Relax your neck.

  6. Continue breathing in and out for 5-7 rounds.

  7. As you start feeling comfortable with the practice you can increase the number of repetitions to 10-12 rounds.

Benefits of this breathing technique:

  • It helps the body to cool down.

  • It lowers blood pressure.

  • It improves digestion.

Please be mindful if you have any conditions such as asthma. This technique involves breathing through your mouth and it is not recommended to do in a polluted environment.

Like any other new techniques, it is a good idea to learn this technique one one one and for that, you can reach out at


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