##### 💨 Cooling Breath (Sitali & Sitkari) [^1] [[On Tools, Skills, and Practices...]] Type: [[🕯️ Breathwork 💨]], [[⭐️ Body]]-based Use: [[🛠 Self-Soothing]] We "drink" water-saturated air by passing our inhalations through our curled tongue (sometimes described either as an uncurling leaf or a bird's beak). If we can't curl our tongue, that's okay -- there are two variations. > [!Warning] >It is best to practice the Cooling Breath with air that is close to body temperature, because our inhales won't be warmed by our nostrils. Air that is too cold might aggravate our lungs. ###### Sitali 1. Sit comfortably, with the head, neck, and spine in alignment. 2. Close the eyes and take in slow [[💨 Belly Breath]]s for several minutes, then open the mouth and form the lips into an "O." 3. Curl the tongue lengthwise and let it protrude out of the mouth by about two centimeters, no more than is comfortable. 4. Take in a deep [[💨 Belly Breath]] through the curled tongue as if drinking from a straw. 5. Focus on the cooling sensation as the belly and lower ribs expand. 6. Withdraw the tongue, close the mouth, and fully exhale through the nose. 7. Repeat for 2-3 minutes, return to the [[💨 Belly Breath]] for several more, the repeat the Cooling Breath for 2-3 minutes more. Over time, we can gradually work up to a 10-minute practice. ###### Sitkari - Sit comfortably with closed eyes. - Gently hold our upper and lower teeth together and separate your lips as much is comfortable, so that the teeth are exposed to the air. - Inhale slowly through the gaps in the teeth and focus on the hissing sound of the breath. - Close the mouth and slowly exhale through the nose. Repeat up to 20 times. [^1]: [[📖 How to Enhance Connection, Happiness, and Ease - The Neuroscience of Self-Regulation]]