Sheetkari Pranayama – the hissing breath. This technique, also called the “hissing breath,” gives very cooling and calming effects. Based on the ancient yogic practices, this pranayama helps to cool your body temperature and reduce stress levels while inducing a state of deep relaxation. The term Sheetkari is derived from the Sanskrit words “Sheet,” meaning cool, and “Kari,” meaning that which causes. coming out of the mouth during the practice, indicating its main effect in cooling down the body and mind.
Being a breathing exercise, Sheetkari Pranayama differs from other pranayamas that require you to breathe in and out deeply through your nostrils. The practice entails inhaling air through the teeth with a hissing sound, a process that not only cools the breath but also calms the nervous system. Especially in hot climates or for times of great stress, it can be a very beneficial exercise, as the body and mind cool down and come into balance.
Performing Sheetkari Pranayama is beneficial for anger control, anxiety management, and can help lower the blood pressure, along with boosting mental alertness and concentration. Here, in this article, we will talk about the method, benefit,s and precautions of Sheetkari Pranayama to give you a better picture of such a cooling breath.
Understanding Sheetkari Pranayama (Hissing Breath)
Sheetkari Pranayama, also known as the “hissing breath,” is an ancient yogic breathing technique that can reduce heat and promote relaxation. It’s a wonderful method to control the body temperature, to relax, and to cope with stress. Description: Sheetkari Pranayama is so called because of the sound made as air passes over the tongue, namely ‘ssshhh’ -the noise that a snake makes. This pranayama is especially helpful in controlling the heat that gets generated inside the body as a result of intense yoga practice or due to other external environmental reasons. It also serves to calm the nervous system, alleviate stress and find mental clarity.
Sheetkari Pranayama is not just about cooling down your body; it helps in arriving at a tranquil and mentally still state of mind as well. It activates the parasympathetic nervous system that brings the body back to a state of calm, decreasing anxiety and high blood pressure. Also, this pranayama can be practiced by almost everyone who is looking to balance the physical and mental body. As we explore Sheetkari Pranayama, you will discover how this pranayama exercise is a wonderful complement to the daily grind by bringing stillness and equilibrium.
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The Science Behind Sheetkari Pranayama
The secret behind the success of Sheetkari pranayama is that it directly targets to control of the thermoregulatory and the nervous systems of your body. When doing this pranayama, the cold air taken in through the teeth cools down the warm air circulating outside and brings down the overall body temperature; thus, it is quite useful for people living in warm climates, or for those who have just worked up a sweat. Similarly, this cooling effect directly affects the nervous system, including the parasympathetic nervous system (rest and digest part of your NS). When this system is activated, it can slow down heart rate, lower blood pressure, and relieve stress, which makes Shitkari Pranayama an effective way to manage anxiety as well as improve your general health.
From a health point of view, the hissing sound made during breath in helps concentrate the mind and you’ll find yourself meditating easily with clarity. The relaxing and cooling technique of Sheetkari Pranayama is therefore a practice that not only calms your mind but cools you off internally. The breathing also stimulates the production of saliva, which is cooling and helps to decrease excess heat in the body. Therefore, Sheetkari Pranayama is a simple yet effective means of attaining equilibrium and tranquillity in our system, be it the body or mind.
Steps to Practice Sheetkari Pranayama
- Sit in a comfortable position with your back straight. You may sit comfortably, cross-legged on the floor or in a chair with your feet flat on the floor. Shut your eyes and let down the whole body.
- Just relax your body and mind for a couple of minutes. Close your eyes and take several deep breaths through your nose to center yourself before beginning the practice.
- Slightly part your lips and bite on your teeth. Take a slow, deep breath in through the spaces of your teeth (you should hear a hissing sound). While breathing in as you are drawing in the air, feel its coolness entering your body.
- Breathe in and close your mouth, hold for a few seconds if able to. This lets the cold air to move throughout your system.
- Exhale slowly and completely through your nose, releasing any tension or heat from your body.
- Repeat for 5 -10 rounds or to your comfort level. While practicing, envision the breath as cool and soothing.
Benefits of Sheetkari Pranayama (Hissing Breath)
- The most important advantage of Sheetkari Pranayama is in helping to cool down body heat, which is why it is commonly practised in hot climates or after an intense workout.
- This breathing exercise calms the nervous system and eliminates stress, anxiety, and mental turbulence.
- Sheetkari Pranayama also helps gently stimulate the parasympathetic nervous system to reduce elevated blood pressure and heart rate.
- The focus required to produce the hissing sound helps improve concentration and mental clarity.
- The cooling effect on the body can help balance digestive processes, particularly in reducing excess bile and acidity.
Contraindications of Sheetkari Pranayama
- Low Blood Pressure: Individuals with low blood pressure should avoid practicing Sheetkari Pranayama, as it may further lower their blood pressure, leading to dizziness or fainting.
- Those with chronic respiratory issues such as asthma or bronchitis should practice this pranayama with caution, as the cool air may aggravate their symptoms.
- This is not recommended if you have a cold, flu, or respiratory infection, as this may aggravate symptoms.
- People who are sensitive to cold temperatures should be cautious when practicing Sheetkari Pranayama, as it could lead to discomfort or exacerbate feelings of cold.
- But when you are armed with Sheetkari Pranayama, you can actually harness the cooling effects of your breath to restore balance and calm in your body and mind.
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