Cooling Pranayama Practice for Summer: Beat the Heat Naturally
Cooling Pranayama Practice for Summer: Beat the Heat Naturally
Summer heat is a cause of tiredness, skin damage, dehydration, and heatstroke. It is important to beat the summer heat to win the battle against these problems. Yoga offers solutions to various problems affecting the human body. Certainly, a yoga form known as Pranayama has the power to defeat the burning heat of the sun and give a cooling effect for the active functioning of the human body.
Pranayama is an essential part of yoga practice and increases its effects. It provides the extra dose of energy needed to relax the body after a whole day of tiring work in summers. This yoga form also gives you an opportunity to take a few minutes from your sweaty day and reflect on its direction and depth.
This yogic technique can be practiced every day and in all seasons, but the cooling pranayama isespecially beneficial during the summer. How? Let’s find out in the following lines.
Types of Pranayama for Cooling the Body Instantly In Summers
Each kind of pranayama has its special steps and results for cooling the body. For better understanding, explore the different types of pranayama given below.
1. Sitali Pranayama: The Cooling Breath
In Sitali Pranayama, the words Sitali, prana, and ayama mean cooling, force of life, and extension, respectively. It is a breathing technique with cooling and calming effects on the body and mind. It is quite useful during the summer season when the heat drains both body and mind. To be able to practice this form of pranayama, tongue rolling is done to make a straw-like form that allows breathing to take place from it.
Benefits of Sitali Pranayama For Summers
“Sitali Pranayama offers a simple yet powerful way to stay cool and centered during hot summer days. Here are some of its key benefits:
Sitali Pranayama is quite effective for hot season days as it cools the mind and body.
It calms the mind.
It helps to improve the power of concentration of the human mind.
This form of pranayama reduces anger or anxiety in summers.
This pranayama practice helps improve digestion, which often slows down during the summer.
It is extremely helpful against heat strokes.
Steps To Do
Do a lengthwise tongue roll.
After doing this, stretch your tongue out of your mouth in the form of a tube.
Now inhale slowly and in a relaxed manner via the resulting tube.
Exhale the air out of the nostrils.
At last, repeat this form of pranayama to obtain the best cooling effect, which is felt immediately.
Precautions
Patients with respiratory conditions such as asthma are not recommended to do this exercise.
It is also not advised that people with low blood pressure should practice Sitali and Sitkari Pranayama.
People with problems such as constipation, bronchitis, and mucus secretion are not recommended to do this yoga form.
Tip: One important point to consider while doing the Sitali Pranayama is that some people may not be able to roll their tongues due to their genetics. But that should not bother you. As an alternative option, you can press your tongue to the roof of your mouth and teeth. This change in the practice is called Sitkari (a different form of Sitali Pranayama).
2. Chandra Bheda or Bhedana: Moon Breathing
Chandra signifies the moon. In this form of pranayama for cooling the body, people don’t breathe alternatively from one nostril and then from another. Breathing is practiced in a circle. Inhalation takes place through the left nostril, and exhalation occurs through the right nostril.
Benefits of Chandra Bheda For Summers
Here are a few key benefits of Chandra Bhedana Pranayama during the summer:
Chandra Bhedana helps release excess heat from the body.
Proper sleep and relaxation in summer.
It cures heartburn.
It helps in reducing high blood pressure.
This Yoga has a refreshing effect on the mind and body.
The fever gets reduced greatly.
It decreases stress, anxiety, and other mental illnesses.
If practiced on a daily basis, moon breathing helps to keep the mind steady.
Steps To Do
Look for a nice sitting position and make yourself comfortable. Keep yourself upright.
Inhale and exhale a few times.
Press the nose’s right side with your thumb.
Now, inhale fresh air deeply via the left nostril.
Close the left nostril by putting pressure over it with your thumb.
Practice exhalation through the right nostril.
Open the left nostril and take a deep breath.
Release the breath through the right nostril.
Repeat the moon breathing 10-20 times.
If you are a beginner, practicing the Chandra Bheda 10 times would be enough.
Precautions
Chandra Bheda is not at all recommended for people having low blood pressure.
Similarly, people with depression and asthma are also not advised to practice this form of yoga.
You can also consult your doctor if you have any of the above conditions before going for moon breathing.
Tip: Don’t take very deep breaths while practicing Chandra Bheda, keep an even pace during the yoga practice, and close your eyes in order to maintain your concentration.
3. Surya Bhedana Pranayama: Alternating Nose Breathing
It is also popularly called Nadi Shodhana. It is a breathing technique that provides energy to the energy channel of the Sun (known as Pingala Nadi). Surya Bheda lets one focus on the right nostril leading to Pingala Nadi.
Benefits of Surya Bheda For Summers
Surya Bheda helps to fight against summer heat and related problems. Some of the benefits are listed below:
Surya Bheda reduces internal heat during the summer season.
It helps to improve physical performance.
The cardiovascular system’s health becomes better against heat.
Surya Bhedana’s energy removes all blockages in the sinuses due to humidity and heat.
It helps in the proper digestion of food.
It increases bodily energy and helps to tackle laziness due to heat.
It improves alertness of the mind.
Steps To Do
First, be seated in a comfortable position with your legs crossed.
Using the right finger, close the left nostril.
Inhale quickly through the right nostril.
Restrict air in the right side nose by pressurizing your thumb over it.
Exhale the bad air slowly by opening the left nostril.
Do deep inhalation from the same nostril, i.e., the left nostril.
Block the air in the left nose completely with the right hand finger.
Exhale from the right nostril.
Precautions
Patients suffering from hypertension and cardiovascular diseases must not practice this form of yoga.
People having epilepsy or heart and brain surgery must not do this yoga practice.
If you are suffering from indigestion or diarrhea, then please don’t do Surya Bheda Pranayama.
You are not advised to practice yoga if you have a fever or any other illnesses.
It is strictly not recommended for people with anxiety problems.
Tip: Yoga practitioners are advised to do the Surya Bheda Pranayama without eating anything. Please don’t do yoga if you are sick.
The word “Ujjayi” means victory as a result of an act of expansion. In yoga, Ujjayi Pranayama helps to develop a sound which helps in movements and breath to occur at the same time.
Benefits of Ujjayi Pranayama in Summers
The Ujjayi Pranayama defeats the bad effects of irritating summer heat. Some of the benefits are given here.
By practicing ujjayi pranayama, you can manage your stress level in the summer.
It is also good for decreasing levels of anxiety in a person by soothing the nervous system.
This form of cooling pranayama benefits the concentration power in a person.
It also regulates body temperature.
Steps To Do
Only through the nose will both inhalation and exhalation of air take place.
While doing the activities of inhaling and exhaling air, you should keep your mouth shut.
Narrow your throat so that your breath creates a noise like rushing or snoring.
With the help of your diaphragm, control your breath.
The length of time for inhaling and exhaling air should be similar.
Precautions
People with any history of heart-related diseases or high blood pressure must not do this breathing technique.
Pregnant women and menstruating women should avoid doing this yoga exercise as it exerts pressure on their stomach and causes temperature changes in the body.
You must stop practicing this yoga form if you feel you are not able to control your breath.
If you feel worried or you panic, then don’t continue doing Ujjayi Pranayama, as it can put force on your heart and lungs.
For beginners, only 5 minutes of practice each day is recommended.
If you face constipation or pain in the back, then stop doing the pranayama.
Tip: Don’t practice any forceful yoga asanas after doing ujjayi pranayama. It is suggested that you practice some asanas by lying on your back before doing breathing yoga, as it helps in increasing the volume of your abdomen and diaphragm.
The word “Bhramara” in Bhramara Pranayama means bee. The name is so that while practicing exhaling air in this pranayama, a bee-like humming sound is produced. People of all age groups can practice this, as it simply helps in keeping the mind and body relaxed.
Benefits of Bhramari Pranayama In Summers
The various benefits of Bhramari Pranayama against the summer temperature are as follows:
Bhramari Pranayama keeps the mind quiet.
Nerves experience a soothing effect.
Mental stress is decreased.
Decreases the stress level and anxiety in a person.
Helps to decrease anger.
Increases deep sleep.
Takes care of mental, physical, and emotional health.
The throat is kept healthy against summer-caused infections.
Steps To Do
Make yourself sit in a meditation posture. You can pick any pose that you find appropriate. For instance, Sukhasana, Padmasana, or Siddhasana.
The spinal cord must be kept straight.
You must focus on your breath and relax.
Close your eyes and feel relaxation in your face muscles.
Your neck should be slightly tilted.
Breathe through both nostrils of your nose.
Practice Jnana Mudra using your hands and taking some breaths. The practice can be improved by releasing both hands and covering the eyes with the thumbs. Also, block the sound and keep your fingers on the eyes to stop yourself from viewing things.
Do deep inhalation but slow exhalation without opening your mouth. The sound that will be produced will be that of a bee.
There will be construction of abdomen and chest parts while breathing out air. You have to observe that contraction.
Now, keep your focus on the sound once you have exhaled air, closed your eyes, and become silent. The sound must echo inside of you. By focusing on this sound, your mind will become clear and calm.
Breathe in air and exhale. A buzz-like noise will be created. Do it for 8 more rounds or even more if you want.
This form of pranayama is practiced at the end. You must relax your body in Savasana to maintain balance between mind and body.
Precautions
Bhramari Pranayama should not be done by people suffering from migraine problems. In case you are doubtful, please consult your doctor.
People with heart diseases should do yoga for a shorter duration to decrease the force on the heart.
Do this pranayama without food in your stomach.
Tip: The buzz sound created during Bhramari Pranayama must be done in control and slowly. Don’t overpressurize your lungs or chest area. Maintain a pleasant sound for good pranayama results.
It is important to maintain a straight position of your spine while doing pranayama. The reason behind this is that yoga causes the prana energy to flow, leading to chakra activation in the spinal cord. There are different interesting sitting positions to try for cooling pranayama benefits.
Tip: Pranayama must be performed only in a sitting position and not in walking or standing postures, as it may lead to damage.
Top Reasons to Do Pranayama Every Day in Summer
Good for mental alertness and clarity
It relieves the body and mind of stress
The respiratory systems are improved, and the lungs become strong
Boosts energy channels and levels
Best Ways to Do Cooling Pranayama for Maximum Benefits
Ideal Surroundings: Practice pranayama in a peaceful environment free from any noise for better focus and results.
Sitting Style: To practice this yoga form, you must attain a sitting posture of any of these types (Vajrasana, Siddhasana, Padmasana, and Sukhasana).
Breathing Through the Nose: To keep a moderate temperature, breathe only through the nose.
Timing: You should do pranayama around 4-5 hours after having your food. Begin doing 5-10 minutes daily.
Rest Upon Being Tired: To do away with tiredness, take some time to rest and then do the yoga practice again.
Food and Lifestyle: You must include Satvik food in your diet to improve your yoga outcomes and lifestyle.
Mantra Chanting: In order to prepare the mind for Pranayama, utter the mantra OM continuously to create an air of spirituality and concentration.
Confidence: To get efficiency in your yoga practice, include confidence and quality in your yoga practice.
How Frequently Should You Practice Pranayama?
There is no set limit on the number of times you can do the Pranayama. Practice this yoga technique as many times as you feel like. But it is important to maintain a silent environment around you. Disturbance can create an issue in between your yoga practice and deviate your focus.
Tip: It is recommended that you include the Pranayama practice in your yoga schedule. Morning time and daily routine are best suggested for this change. You can also repeat the yoga form any time throughout your day as much as needed.
Conclusion
In the yoga world, Pranayama is the breathing technique that balances human energy. It is very interesting to know that Pranayama can also save humans from the sun’s extra energy. Surviving the heat can be a daily challenge for many people heading to work. Pranayama has the power to save you. It is the best cooling exercise for the summer season. This yoga form is useful in keeping the mind and body cool, peaceful, and healthy. Doing pranayama for cooling the body will bring you freshness and composure. It is a must-try for those who are looking to soothe themselves from the heat during harsh summers.