Cooling Techniques

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

 

Feeling hot, tired, or overwhelmed? Whether it’s a warm room, a stressful day, or a body that feels “on edge,” sometimes we just need to cool off—inside and out. Try the Cooling Breath. This gentle breathing practice can help lower your body temperature, calm your nervous system, and quiet your mind. It’s easy to do and works for every body—whether you’re standing, sitting, or lying down.

Cooling Breath is a simple breathing technique used in yoga to refresh the body and relax the mind. You might hear it called Sitali or Sitkari (sih-TAH-lee or sit-CAR-ee). Both styles help bring cool air into your body. It feels a little like sipping in fresh air through a straw. As you breathe, your nervous system begins to settle, your muscles soften, and your energy becomes more balanced. As you breathe, you may feel the air cool your mouth and throat. That’s a good sign—it means the breath is working!

Sitali (Tongue Curl)

1. Sit tall and comfortably.
2. Roll your tongue into a “taco” shape (if you can).
3. Inhale gently through your curled tongue, like sipping through a straw.
4. Close your mouth and exhale through your nose.
5. Repeat for 5–10 rounds.

Sitkari (Teeth Sip) If you can’t roll your tongue—no worries! Try this instead:

1. Gently press your tongue behind your teeth.
2. Inhale through your teeth with lips slightly open.
3. Close your mouth and exhale through your nose.
4. Repeat slowly, 5–10 rounds.

Cooling your body doesn’t have to be complicated. A few deep breaths. A few moments of calm.

At Yoga Moves Any Body we teach that movement is important—but so is stillness. Breath is the bridge between body and mind. It helps you shift from tension to calm. From hot to cool. From busy to grounded. Cooling Breath is just one of many techniques we use to help you feel more in control of your energy and at home in your body—whether you’re living with MS, Parkinson’s, or simply navigating life’s ups and downs.

Want to learn more calming tools like this? Join us at Yoga Moves Any Body for virtual classes, resources, and community support. You don’t have to be flexible—just willing to breathe.

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves Any Body Website

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order).

“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg