Tag: breathwork

  • Sitali, the Cooling Breath: A Yoga Breathing Practice for Hot Days

    Sitali, the Cooling Breath: A Yoga Breathing Practice for Hot Days

    On a sweltering afternoon, most of us reach for a cold drink or a fan. Yoga offers another small tool: a breathing practice traditionally described as cooling. It is called sitali, and it takes only a few minutes, needs no equipment and can be done in a chair. Many people find the sensation of cool air moving across the tongue surprisingly refreshing.

    Where sitali comes from

    Sitali, also spelled shitali or sheetali, is one of the pranayama practices of hatha yoga. Pranayama refers to the deliberate shaping of the breath. The Hatha Yoga Pradipika, a well-known yoga text from the fifteenth century, describes sitali alongside a related practice called sitkari. The name comes from a Sanskrit word meaning cool, and the practice has long been associated with hot weather.

    We share it here as a pleasant, simple experience to try, not as a remedy for anything.

    How to practice sitali

    • Sit comfortably, with your back upright but relaxed. A chair is fine.
    • Take one or two ordinary breaths and let your shoulders drop.
    • Open your mouth and curl the sides of your tongue upward to form a tube, letting the tip extend slightly past your lips.
    • Inhale slowly and smoothly through the tube of your tongue, as if sipping air through a straw. Notice the coolness.
    • Close your mouth and exhale slowly through your nose.
    • Repeat for five to ten rounds, then return to normal breathing for a minute and notice how you feel.

    If you cannot curl your tongue

    Not everyone can roll the tongue into a tube, and that is perfectly fine. The alternative, sitkari, works for anyone. Bring your upper and lower teeth lightly together, part your lips and draw the breath in slowly through the gaps between your teeth, making a soft hissing sound. Close your mouth and exhale through your nose. The incoming air feels cool on the teeth and tongue in much the same way.

    When to try it, and when to skip it

    Sitali can be a nice companion to a summer day: after coming inside from the heat, after an evening walk, during an afternoon slump or as part of a wind-down routine on a warm night. Pair it with a cool shower or a glass of water rather than using it in place of them.

    Because you are breathing in through the mouth, practice where the air is clean. Skip it outdoors on heavy pollen days or anywhere smoky or dusty. Go slowly, and stop if you feel lightheaded, dizzy or uncomfortable. If you have a respiratory or heart condition, are pregnant or have any other health concern, talk to your doctor before trying new breathing practices. And on genuinely dangerous heat days, no breathing technique replaces shade, water, air conditioning and medical help when it is needed.

    Used gently, sitali is a small summer ritual: a few cool breaths, a few quiet moments and a reminder that even in the heaviest heat, you can pause, slow down and come back to yourself.

  • Breathwork and Meditation: How They Differ and How They Fit Together

    Breathwork and Meditation: How They Differ and How They Fit Together

    Breathwork and meditation are both popular relaxation practices, and you will often hear them mentioned in the same breath, so to speak. They overlap, but they are not quite the same. Understanding the difference can help you choose a practice that suits you, or combine the two in a way that feels natural.

    These practices are for general relaxation. If you have a heart or lung condition, are pregnant, have a history of fainting or seizures, or have mental health concerns, talk with your doctor before trying breathwork or meditation practices, and stop any practice that makes you feel uncomfortable.

    What Is Meditation?

    Meditation is a broad term for practices that train attention and awareness. There are many styles. Some involve focusing on a single point, such as the breath, a sound or a word. Others, like mindfulness meditation, involve noticing whatever arises in the present moment, including thoughts, feelings and sensations, without trying to change it.

    In many forms of meditation, the breath is used as an anchor for attention, but you are not usually asked to control it. You simply observe it as it is.

    What Is Breathwork?

    Breathwork is an umbrella term for practices that involve intentionally changing how you breathe. Examples include:

    • Box breathing, with equal counts for inhaling, holding, exhaling and pausing
    • Extended exhale breathing, where the exhale is longer than the inhale
    • Alternate nostril breathing, a practice that comes from yogic traditions
    • Belly breathing, focusing on movement of the abdomen

    Some breathwork practices are gentle and simple. Others are more intense and are best learned from a qualified teacher. Gentle forms are a good place to start.

    How They Differ

    The simplest way to think about it:

    • In meditation, you usually observe the breath without changing it.
    • In breathwork, you deliberately shape the breath in a particular pattern.

    Meditation tends to focus on awareness. Breathwork tends to focus on the breath itself as the activity.

    How They Fit Together

    Many people enjoy combining the two. A short breathwork practice can serve as a bridge into meditation. For example, you might begin with a few rounds of slow, extended exhale breathing, then let the breath return to its natural rhythm and simply observe it for several minutes.

    Trying a Combined Practice

    Here is a simple sequence to try:

    • Sit comfortably and close your eyes.
    • Breathe in for four counts and out for six counts, for about two minutes.
    • Let the breath return to normal.
    • Simply notice the breath for three to five minutes.
    • When your mind wanders, gently return to the breath.
    • Open your eyes slowly and take a moment before moving on.

    Choosing What Works for You

    Some people prefer the structure of breathwork, finding that a clear pattern gives their mind something to focus on. Others enjoy the openness of meditation. Many find that both have a place in their routine, depending on the day.

    There is no wrong choice. Experiment gently, notice what feels good and let your practice evolve over time. The most helpful practice is the one you enjoy enough to return to.