What is the Sitali Pranayama or cooling breath breathing?

Sitali Pranayama is a cooling breath or breathing technique in yoga. It involves the inhalation of air through the mouth, with the tongue extended and curled into a tube, while exhaling through the nose. This practice is believed to have a cooling and calming effect on the body and mind, and it can be helpful in reducing stress, anxiety, and heat-related symptoms such as hot flashes. Here are the steps to practice Sitali Pranayama:

1. Sit in a comfortable position: You can sit cross-legged on the floor or in a chair with your feet flat on the ground.

2. Close your eyes and relax: Take a few deep breaths to center yourself and relax your body.

3. Extend and curl your tongue: Stick out your tongue and roll the sides upwards so that it forms a tube.

4. Inhale through your tongue: Inhale slowly and deeply through the tube formed by your tongue. Make a "Sitali" sound as you inhale.

5. Exhale through your nose: Exhale slowly and completely through your nose.

6. Repeat: Continue to inhale through the tongue and exhale through the nose for several breaths.

7. Relax: After completing your practice, sit quietly for a few minutes and observe how you feel.

Sitali Pranayama is a safe and effective breathing technique that can be practiced by beginners and experienced practitioners alike. It is important to listen to your body and modify the technique as needed. For example, if you experience any discomfort in your tongue, you can relax it and inhale through the mouth without curling it.