Sheetali pranayama

  Sheetali Pranayama is a very beneficial pranayama for people suffering from psychosomatic diseases. The  word "sheetali" means cooling in Sanskrit, it is taken from the original word "Sheetal" which is soothing or cold. 

   In ancient text of Hatha Yoga Pradipika, Swami Swatmaram states that one can become young and attractive by practicing this pranayama regularly. Also he adds that this pranayama removes excess heat accumulated in the  body systems, reduces the excess bile, corrects the disorders of spleen and works on fever. The blood pressure is also lowered by its regular practice.This pranayama is very effective for managing hyperacidity also.

    In this pranayama the tongue is rolled in a specific manner. But many people can not roll their tongue in this way. For these people alternate Sheettkari Pranayama can be practied and it also gives very similar effect.

How to do sheetali pranayama?

· Choose a sitting position Padmasana or  Swastikasana or Vajrasana - the body should be relaxed and ensure that spine is erect.

·  Then start inhaling through mouth by rolling the tongue, make sure that the air passing inside is cooled via tongue. Initially inhale through mouth for 4 seconds while rolling the tongue and exhale for 6 seconds through both nostrils, this can be practiced for about 5 minutes. With practice one can increase the counts.

·  It is very much beneficial in the Spring and summer. For better results it is advised to practice for15 to 20 minutes daily once you master and progress in this technique.

PRECAUTIONS -

If you have Low blood pressure, it is not wise to do this pranayama. This pranayama can bring your blood pressure further down.

 You may feel little cold or tingling sensation in the throat due to cold air, but this is normal.

Health benefits of Sheetali Pranayama 

1.It cools your body

 It removes the hot air from our body and allows the cold air to enter, due to which heat is released from our body and the whole body becomes cold.

2.It helps in lowering blood pressure.

 One research study has shown that Sheetali Pranayama reduces blood pressure in people with Hypertension.   Larger sample research is needed to corroborate the evidence.

3. It can restore mental and physical balance calming the nervous system

 Sheetali pranayama can reduce agitation, angst, mental and emotional excitement. It is very beneficial for people suffering from psychosomatic diseases. One can get relief from this disease by practicing it regularly.

This pranayama relaxes both the mind and the body.  Therefore this type of pranayama has enhanced significance in modern era with too much stress and agitated state of mind. Mental and physical relaxation is important for maintaining the balance of the system and restoring health.

4.Regulates appetite ,thirst and food habits.

It helps in the control of hunger and thirst.

5. Regulates hyperactivity 

It is also effective in hyperactive state of mind. It may help to stabilize the hypersensitive nervous system and thus the mental state also.

6. Improves gut health

This practice of Pranayama helps in keeping the digestive system fine. So all stomach-related diseases and mental ill health can be get rid of .Your gut health and mental health are closely connected.

7.May improve mood 

If you are suffering from depression,  you should practice this pranayama to get relieved of it.

8. helps better sleep

It can be practiced as a pacifier before sleep as it can reduce the overfatigued nervous system from hyperstimulation. It helps in fighting against the problem of insomnia or sleeplessness.

    You may include this pranayama in your daily routine to destress yourself and reduce the impact of hyperactive as well as depressed state of mind on your life and activities. In short , this pranayama may help in enhancing the quality of life. 

References

http://www.yogapoint.com/pranayama/sheetali.htm

https://7pranayama.com/sheetali-cooling-breath-pranayama-steps-benefits/