Most of us love the idea of the summer; it’s warm, the freedom from layers of clothes, and everyone seems more uplifted and cheerful.

However, not all of us truly enjoy the summer because soaring temperatures also bring about a sense of irritability and being fed up; headaches can be experienced more frequently; maybe skin rashes appear, along with inflammation and burning eyes.

The heat can truly spoil for us the charm of the otherwise delightful time. I am speaking from experience. I absolutely love the summer, but as soon as the temperatures climb above 30 degrees, that’s it; I am done and need to stay indoors as much as possible.

So, can we still enjoy the summer? Are there other options to help us manage the heat apart from staying indoors?

There sure are!

Cooling Breathing for the Summer

Yoga is just as helpful throughout the seasons as Ayurveda. Find three easy breathing techniques that can carry you through the summer by reducing heat in your body, calming and cooling the mind, reducing stress, anger, and frustration, AND sleeping better.

Let’s have a look at these three techniques individually.

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Shitali/Sitkari Mudra

Shitali is a super effective technique to bring cooler air into the body. We breathe through the tongue (folded lengthwise, like a tube). Yes, this sounds strange and might be odd if you haven’t encountered this one yet.

If you can’t fold the tongue like a tube, use the alternative, Sitkari pranayama, for which you roll your tongue.

The principle for both techniques is that cooler air enters the body through the mouth. The cooler air is cooling the saliva, which we then swallow before we exhale the warm air through the nose.

In Shitali, we stick the tongue a little out to increase the exposed surface even more and can feel the coolness down the windpipe.

Here is what the Hatha Yoga Pradipika tells us about these 2 techniques.

Inhale making the sound “seet” in the mouth, then exhale only through the nose. By engaging in this practice, one becomes a second God of Love. Respected by all yoginis, maker of creation and destruction, neither hunger, nor thirst, nor sleep, nor even lethargy will appear. This Sitkari will develop the body’s vitality. The Lord of Yogis will be completely free of all disabilities on earth.
HYP 2, 54-56

Draw in the air with the tongue. Practice technique as before. Slowly exhale the air through the nostrils. This technique, named Shitali, destroys enlargement of the glands or spleen, other diseases, fever, bile, hunger, thirst, and poison.
HYP 2, 57+58

Both techniques are most effective when taking about 10 -15 breaths. Throughout the day, whenever needed.

Both downregulate the body’s heat and calm an irritated digestive system. They are also beneficial during perimenopause or menopausal times when heat rises; they can stop the unfolding of hot flushes. Equally, it helps anger increase. All heat-related emotions benefit from lowering the body’s temperature and pacifying inflammation.

Chandra Bhedana – the Moon Breath

If you are familiar with Nadi Shodhana ..

… you can do Chandra Bhedana easily as it is one part of it, namely breathing in through the left nostril and breathing out through the right one and keep on repeating it in this rhythm.
This activates the cooler left side of the body, associated with a calmer mind and an active digestive system. Although Chandra Bhedana is not mentioned as a formal pranayama in the traditional texts, such as the Hatha Yoga Pradipika), it is, however, reasonable to assume that the benefits are opposite of the ones of Surya Bhedana, the sun breath: cooling the body and calming the mind and brain.

Breathe with me! Try both Breathing Techniques with this Video.

Bhramari – Bee Breath

Bhramari pranayama resembles the sound of a bee. For this, we breathe in deeply and hum with the outbreath.

A quick and resonant inhalation sounds like a bee, and a prolonged exhalation sounds like a female bee. Thus a certain bliss and delight are born in the minds of the good yogis from doing Bhramari.
HYP 2, 68

Assuming that most people don’t know how a female bee sounds, we focus on humming. Out of curiosity, I did google the sound of a female bee and queen bees make certain tooting and piping sounds. I still think simple humming will do for us 😊

The effects of Bhramari show very quickly, the mind calms down quickly, and the attention is drawn inwards. Bhramari lowers the heart rate, calms the nervous system and helps us to focus.

Bhramari stimulates the healthy function of the Vagus nerve (responsible for our digestion, heart rate, mood – rest and digest functions). Because of aiding the rest function, it is a great breathing practice before bedtime.

❓Because of the effect, as mentioned earlier, of the inward direction of the mind, Bhramari is not recommended when suffering from depression.

Practising 15-20 breaths at a time will also be sufficient.

Final Thoughts

Should you be at the receiving end of the summer heat, there are tools out there that help you to manage the temperatures.

There are three easily accessible breathing techniques which have a cooling effect on the body, the brain with the nervous system and the mind. When practised regularly, they help us to stay cool and calm. When practised in the evening, they are excellent for improving our sleep.

Practise and enjoy this wonderful time of year.

Let me know if you find these tips helpful. You can leave a message on Instagram, Facebook or even good old email.

I love hearing from you!

Katja x

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3 cooling Breathing Techniques to help manage the Heat of the Summer