Breathing Exercise 呼吸练习
Sitali Cooling Breath for Heat and Irritability 清凉调息：消热降燥，缓解烦躁
Sitali cools the body and calms irritability by drawing air over a curled tongue. It is a classic yoga technique for hot days, anger, or overheating after intense exercise.
清凉调息通过将气体经卷曲的舌面引入来降低体温、平息烦躁，是应对炎热天气、愤怒或剧烈运动后过热的经典瑜伽技巧。
Expert Consensus — Clinical practice 专家共识 — 临床实践
How to Practice
- Sit comfortably upright. Roll your tongue lengthwise into a tube shape, or simply part your lips slightly if you cannot curl your tongue.
- Inhale slowly through the tube of your tongue for 4 counts, feeling the cool air pass over it.
- Close your mouth at the top of the inhale. Exhale slowly through the nose for 6 counts.
- Notice the cooling sensation in your mouth and throat with each inhale.
- Repeat for 8–10 cycles, or until you feel calmer and cooler.
如何练习
- 舒适地坐直，将舌头纵向卷成管状；若无法卷舌，可微微张开嘴唇。
- 通过舌管缓慢吸气4秒，感受凉爽的气流经过舌面。
- 吸气顶端时合上嘴巴，用鼻子缓慢呼气6秒。
- 每次吸气时感受口腔和喉咙中的凉爽感。
- 重复8至10个循环，或直到感觉更平静、更凉爽为止。
Key Benefits
核心益处
- Lowers body temperature and reduces the sensation of heat
- Calms irritability, anger, and agitation quickly
- Supports recovery after hot yoga, exercise, or hot environments
- Promotes a cooling, grounded mental state
- 降低体温，减少热感
- 迅速平息烦躁、愤怒和激动情绪
- 在热瑜伽、运动或炎热环境后帮助恢复
- 促进凉爽、踏实的心理状态