United We Care | A Super App for Mental Wellness

logo
  • Services
    • Areas of Expertise
    • Our Professionals
  • Self Care
    • COVID Care
    • Meditation
    • Focus
    • Mindfulness
    • Move
    • Sleep
    • Stress
  • Blog
  • Services
    • Areas of Expertise
    • Our Professionals
  • Self Care
    • COVID Care
    • Meditation
    • Focus
    • Mindfulness
    • Move
    • Sleep
    • Stress
  • Blog
logo
Get Help Now
Download App
Search
Close

Table of Contents

Sheetali Pranayama: A Yoga Taco Breathing Technique for Anger Reduction

  • United We Care
  • Yoga & Meditation
  • April 9, 2022

Introduction

Our body and mind struggle to work in sync in this fast-paced modern life. We are not always in our right frame of mind or physically fit and healthy. Anger, sorrow, restlessness, and many other emotions steer us. We live in a world that forces us to adjust to the environment, even if we don’t want to. This steering causes us to lose the balance of our emotions. Some of us who cannot manage our anger often burst out in a situation when we feel the slightest form of uneasiness. Yoga is one of the ways of getting rid of emotional setbacks and restoring focus. This age-old technique helps us unite the unruly mind and body to achieve inner peace and a calm state of mind. Now let us dive into the details of this topic.

What Is Pranayama?

India is the birthplace of yoga. ‘Yuj’ or ‘union’ is the root word of yoga. The meaning of yoga is much deeper than just a four-letter representation. Yoga is the pathway to uniting the individual consciousness with the universal consciousness. 

Manasi Tambe
Psychologist
Book Now
renu-khublani
Renu Khublani
Psychologist
Rated 4.7 out of 5
Book Now

Yoga was prevalent even in the prehistoric ages. Many research papers prove that people practised yoga during the Indus valley civilisation.

Pranayama is a breathing technique in yoga. It is proven to benefit the brain and nervous system immensely. Pranayama comes from uniting two words, prana meaning “source of life” and “Yama,” meaning “to gain control.” The Yoga Sutras of Patanjali describe pranayama as the fourth limb of eight limbs. Pranayama is prevalent in many ancient texts like Bhagwat Gita, Hatha Yoga, and Buddhism.

What Is Sheetali Pranayama?

Sheetali means “cooling down” in Sanskrit. Sheetali helps our agitated nerves to cool down or soothe our emotions.

What we should do before getting started:

  1. Practising pranayama on an empty stomach or 3 to 4 hours after a meal is recommended.
  2. Don’t drink much water before starting.
  3. Swallow saliva if you feel dryness in the throat or mouth.

The Science Behind Sheetali Pranayama?

Pranayama is a particular case of yoga where breathing is the main focus. Our nervous system consists of the sympathetic nervous system (S.N.S.) and parasympathetic nervous system (PNS). 

Sheetali Pranayama activates the PNS using the controlled breathing technique. When we are too stressed out, Sheetali works its magic.

It brings back the body’s baseline cortisol level, which relieves stress. It also resets our body’s thermal receptors, which are highly agitated during the angry state.

How Does Pranayama Combat Anger?

Pranayama mainly focuses on breathing techniques. These controlled breathing techniques relieve the nerves and relax our brains. It expands the lungs and reduces the blood pressure of the agitated veins.

There are several pranayamas that aid in anger reduction. One of the most revered pranayamas is Sheetali (Taco breathing) which works effectively. 

We will now look into how to perform Sheetali Breathing for anger management.

Anger Reduction with Sheetali Breathing

Sheetali means “Cooling down” in Sanskrit. Sheetali helps our agitated nerves to cool down or soothe our emotions.

Before getting started:

  1. Practising pranayama on an empty stomach or 3 to 4 hours after a meal is recommended.
  2. Don’t drink much water before starting.
  3. Swallow saliva if you feel dryness in the throat or mouth.

How To Do Sheetali Pranayama?

  1. Sit in Lotus (Padda Sana) posture with an erect spine. If you cannot sit in Padda Sana, sit on a chair or bench.
  2. Place your hands on the knees.
  3. Close your eyes and roll your tongue sidewise, forming a “U” shape
  4. Now inhale through the tongue.
  5. Hold your breath for a few seconds
  6. Exhale through your nose only.
  7. Repeat the process for 3 to 21 repetitions.

People who cannot roll their tongues can perform Sheetkari, the flat-tongued version of Sheetali. In the context of Sheetkari pranayama, keep the tongue flat and inhale through it. This technique is also called the Hissing Technique.

The Benefits of Sheetali Pranayama

  1. It helps to cool down our bodies. You can feel it when you are inhaling through the tongue.
  2. Reduces stress and calms down the nerves
  3. Reduces anger and irritation
  4. Reduces excess hunger
  5. Relaxes muscles
  6. Cures our pitta dosha by helping with the following conditions:
    1. Acidity
    2. Liver disorders
    3. Digestive problems
    4. Ulcers
    5. Helps skin condition
    6. Reduces blood pressure
    7. Reduces insomnia and induces sleep.
    8. It improves lung functioning and overall blood flow in the body.
    9. Some research shows that Sheetali pranayama helps with brain wave emission that relieves our mental tension.

Tips for Practising Sheetali Pranayama

  1. People with cough and cold must avoid this pranayama, which may aggravate the condition.
  2. People with heart disease can skip the holding of breath part.
  3. People with low blood pressure should not do this.
  4. It is recommended not to practice in heavily polluted areas.
  5. You must stop if you are dizzy. 

To get the best out of Sheetali, one must practice with an experienced yoga instructor. In the beginning, start withholding in tiny breaths at first and then increase without forcing yourself. Forcing the breathe can be harmful.

About United We Care

United we Care is a 24 x 7 online mental Health wellness and therapy platform. We help people to fight their mental and emotional challenges. We provide support safely, securely, and conveniently from the comfort of your home.

We have all the necessary experts to guide you to achieve the desired results. Your most difficult emotions live inside the mind. This emotion leads to mental restlessness, harming the body and soul. We are here to listen to your problems. If you ever need to tell us something, contact us.

Our areas of expertise

We have an array of experts to diagnose mental health problems.

  • Anxiety
  • Relationship trouble
  • O.C.D.
  • Bipolar disorder
  • Addiction therapy
  • Anger management
  • Ageing issues
  • Online meditation and mindfulness-based therapy
  • Depression
  • A.D.H.D.
  • Panic attacks
  • Sleep disorders
  • Traumas and P.T.S.D. and many more issues are harder to express to the masses. 

For a list of counselling and therapies we offer, click here.

Here is the link to the services we provide for India and Canada.

Reach out to us on our social media handles on Facebook, LinkedIn, Twitter, and Instagram.

Self Assessment Tests

COVID Anxiety Test

Start Start

 

Depression Assessment Test

Start Start

 

Anxiety Assessment Test

Start Start

 

OCD Assessment Test

Start Start

 

Anger Assessment Test

Start Start

 

Personal Wellness Assessment

Start Start

 

Mental Stress Assessment

Start Start

 

Relationship Assessment

Start Start

 

Subscribe to our newsletter

Leave A Reply Cancel Reply

You must be logged in to post a comment.

Related Articles

Dating and Drug-Induced
Emotional Wellness
United We Care

The Truth About Dating and Drug-Induced Mental Problems

Introduction People drink alcohol and use drugs for a variety of reasons. Whatever the rationale behind it may be, using alcohol or drugs can negatively

Read More »
United We Care April 9, 2022
Antibiotics On Chicken And Fish
Emotional Wellness
United We Care

Reckless Use of Antibiotics On Chicken And Fish: Should You Be Worried?

Introduction Since the discovery of antibiotics by Alexander Flemings in 1929, antibiotics have been developed extensively and have revolutionised the medical sector and the food

Read More »
United We Care April 9, 2022
Emotional Rollercoaster of Doing a PhD
Emotional Wellness
United We Care

How to Deal with the Emotional Rollercoaster of Doing a PhD

Introduction A doctor of philosophy (PhD) is the highest academic qualification that a person can achieve. It is a doctoral research degree where a student

Read More »
United We Care April 9, 2022
Tetralogy of Fallot
Emotional Wellness
United We Care

Tetralogy of Fallot: Everything You Need To Know About This Serious Heart Condition.

Introduction The tetralogy of Fallot is a combination of four defects in the heart. It is a rare congenital heart defect, which means that it

Read More »
United We Care April 9, 2022
nightfall or wet dreams
Emotional Wellness
United We Care

10 Facts about Nightfall You Probably Didn’t Know

Introduction Sex is a taboo topic in many societies. Consequently, the lack of sex education in the general public has led to many misconceptions about

Read More »
United We Care April 9, 2022
Emotional Rollercoaster
Emotional Wellness
United We Care

Supporting A Family Member With A Congenital Disease: The Emotional Rollercoaster

Introduction A family is one of the best blessings of life. It is a recipe for ensuring a happy life. However, when we learn that

Read More »
United We Care April 9, 2022

Related Articles

Dating and Drug-Induced
Emotional Wellness
United We Care

The Truth About Dating and Drug-Induced Mental Problems

Introduction People drink alcohol and use drugs for a variety of reasons. Whatever the rationale behind it may be, using alcohol or drugs can negatively

Read More »
April 9, 2022 No Comments
Antibiotics On Chicken And Fish
Emotional Wellness
United We Care

Reckless Use of Antibiotics On Chicken And Fish: Should You Be Worried?

Introduction Since the discovery of antibiotics by Alexander Flemings in 1929, antibiotics have been developed extensively and have revolutionised the medical sector and the food

Read More »
April 9, 2022 No Comments
Emotional Rollercoaster of Doing a PhD
Emotional Wellness
United We Care

How to Deal with the Emotional Rollercoaster of Doing a PhD

Introduction A doctor of philosophy (PhD) is the highest academic qualification that a person can achieve. It is a doctoral research degree where a student

Read More »
April 9, 2022 No Comments
Tetralogy of Fallot
Emotional Wellness
United We Care

Tetralogy of Fallot: Everything You Need To Know About This Serious Heart Condition.

Introduction The tetralogy of Fallot is a combination of four defects in the heart. It is a rare congenital heart defect, which means that it

Read More »
April 9, 2022 No Comments
nightfall or wet dreams
Emotional Wellness
United We Care

10 Facts about Nightfall You Probably Didn’t Know

Introduction Sex is a taboo topic in many societies. Consequently, the lack of sex education in the general public has led to many misconceptions about

Read More »
April 9, 2022 No Comments
Emotional Rollercoaster
Emotional Wellness
United We Care

Supporting A Family Member With A Congenital Disease: The Emotional Rollercoaster

Introduction A family is one of the best blessings of life. It is a recipe for ensuring a happy life. However, when we learn that

Read More »
April 9, 2022 No Comments
COMPANY
  • Who We Are
  • Areas of Expertise
  • UWC Gives Back
  • Press & Media
  • Contact Us
  • Careers @ UWC
  • Become a Counselor
CUSTOMERS
  • Terms & Conditions
  • Privacy Policy
  • FAQs
RESOURCES
  • Self Care
  • Yoga Portal
DOWNLOAD APP
apple-app-store
apple-app-store
Copyright © United We Care. 2022. All Rights Reserved.
Follow Us:
Facebook-f Instagram Twitter Linkedin-in
Logo

To take the assessment, please download United We Care app. Scan the QR code from your mobile to download the app

Logo

Take this assessment on App

Download the App Now

Take this before you leave.

We have a mobile app that will always keep your mental health in the best of state. Start your mental health journey today!

DOWNLOAD NOW

SCAN TO DOWNLOAD

Please share your location to continue.

Check our help guide for more info.

share your location