Find a comfortable meditative posture either cross-legged on the floor, or sitting on a chair if that’s more comfortable for you. Sit up tall with your spine naturally straight and your shoulders relaxed. Rest your hands on your knees palms up with your index finger and thumb touching. Close your eyes. Curl your tongue and extend it slightly past your lips. Take a long deep inhale through the tongue and then with tongue pulled in and mouth closed, exhale through the nose.
Do 26 rounds of inhale/exhales in the morning and at night, or alternatively, do 108 rounds for an extra deep meditation
This is one of my favorites. Sitali Pranayam can cool both your body’s core temperature and your mind within about 5 minutes by activating the Parasympathetic nervous system.
The Parasympathetic system is responsible for the body’s ability to recuperate and return to a balanced state after experiencing pain or stress. While the Sympathetic system is all about the “fight or flight” response, the Parasympathetic’s role is to relax and renew. Your tongue may taste bitter at first, but don’t worry! It’s a sign of detoxification. As you continue to practice and detoxify, the taste of the tongue will gradually get sweeter.