As temperatures soar during the Indian summer, staying cool can feel like a constant struggle. While air conditioning offers temporary relief, it isn’t always accessible or practical throughout the day. Fortunately, simple breathing techniques rooted in yoga can help regulate your body temperature naturally. One such powerful method is Sheetali Pranayama, a cooling breath practice that works from within to reduce heat and restore balance.
Yoga expert Riya Vyas, founder of Unalome Yoga and Wellness Studio and co-founder of SOL Wellness, highlights this technique as an effective way to combat heat stress. According to her, Sheetali Pranayama acts like a natural internal cooling system, helping to calm the mind, reduce excess body heat, and improve overall energy levels.
This breathing practice involves drawing air through a rolled tongue, which creates a cooling sensation as the air passes into the body. The technique not only helps in lowering internal temperature but also soothes irritation, reduces restlessness, and supports mental clarity during hot and humid days.
To practice Sheetali Pranayama, sit comfortably in a relaxed position. Extend your tongue slightly and curl it into a tube shape. Inhale slowly through the mouth, allowing the cool air to pass over the tongue. After inhaling, close your mouth and gently exhale through your nose. As you breathe in, focus on the cooling sensation entering your body, and as you exhale, imagine releasing heat and fatigue. Repeating this cycle 10 to 15 times daily on an empty stomach can help you feel refreshed and balanced.
This technique is especially useful for people who experience excessive sweating, fatigue, or irritability during summer. It can be practiced after physical activity, during peak heat hours, or whenever you feel overheated. Additionally, it may support digestion, reduce acidity, and promote relaxation by calming the nervous system.
Although widely recommended in yoga practices, it’s important to remember that this method should complement—not replace—professional medical advice. Individuals with specific health conditions should consult a healthcare expert before trying new wellness techniques.
