3 Pranayama to Practice in Summer: Stay Cool, Calm & Energized
As the summer heat intensifies, it’s not just our bodies that feel the burn — our minds can become agitated, and our energy can dip, leaving us drained. In yogic philosophy, summer corresponds to the *pitta dosha* — fiery, intense, and active. To maintain balance, we need practices that cool, calm, and rejuvenate us.
Pranayama— the art of breath control. Practicing the right breathing techniques in summer can help you beat the heat, reduce inner irritability, and stay refreshed throughout the day.
Here are **3 cooling pranayama techniques** you can add to your summer wellness routine:
🌿 1. Sheetali Pranayama (Cooling Breath)
Sheetali – literally means “cooling.” This pranayama mimics the sensation of a cool breeze flowing through your system. It’s known to reduce body temperature, curb hunger and thirst, and calm the mind.
How to Practice:
1. Sit in a comfortable cross-legged position.
2. Stick out your tongue and roll the sides upward into a tube (like a taco).
3. Inhale slowly and deeply through the rolled tongue.
4. Close your mouth and exhale gently through the nose.
5. Repeat for 8–10 rounds.
> 💡 *If you can’t roll your tongue, try Sheetkari instead — inhale through the teeth with lips open.*
Benefits:
– Cools down the body
– Reduces acidity and inflammation
– Calms anger and irritability
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❄️ 2.Sheetkari Pranayama (Hissing Breath)
This is a great alternative to Sheetali and works just as well to cool the system. Instead of using the tongue, you breathe through the teeth, making a gentle hissing sound.
How to Practice:
1. Sit comfortably with the spine tall.
2. Clench your teeth lightly and open your lips slightly.
3. Inhale slowly through the gaps in the teeth — you’ll hear a soft hissing sound.
4. Close your mouth and exhale through the nose.
5. Do this for 8–10 rounds.
Benefits:
– Instantly cools the body
– Soothes the nervous system
– Reduces high blood pressure
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3.Chandra Bhedana (Left Nostril Breathing)
Chandra = moon. This pranayama activates the *ida nadi*, the cooling, calming lunar channel of the body. It helps counteract the heat and fiery energy of the sun.
How to Practice:
1. Sit in a relaxed position.
2. Use your right thumb to close your right nostril.
3. Inhale deeply through the left nostril.
4. Close the left nostril with your ring finger and exhale through the right.
5. Repeat this pattern for 5–10 rounds.
Benefits:
– Balances excess pitta (fire) energy
– Calms the mind and body
– Helps you sleep better
🌞 When to Practice
– **Best time:** Early morning or late evening, when the weather is cooler
– **Avoid:** Practicing under the hot sun or right after meals
– **Bonus Tip:** Follow with a few minutes of silent meditation for deeper cooling and inner peace
Final Thoughts
Summer is a beautiful season, but it can be overwhelming if we don’t adjust our practices. By incorporating these cooling pranayama techniques into your daily routine, you’ll find yourself feeling lighter, calmer, and more energized — ready to embrace the sunshine without the burnout.
Stay cool. Stay grounded. Stay yogic. 🧘♀️❄️
