Manage Hot Flashes With BREATHWORK

Hello Wellness Seeker,

✨Ready to reclaim your inner cool? Whether you’re managing hot flashes or simply looking for a way to relax, join me for an upcoming breathwork session where we’ll explore the benefits of pranayama, and together, we’ll find balance from the inside out. Stay connected for more information and updates on my Instagram & Facebook

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Gratitude rewires your brain, strengthening neural pathways for resilience, optimism, and lasting emotional balance.

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🌬️ Struggling with hot flashes?
It’s time to cool things down from the inside out!

Try Sitali breath—a powerful pranayama technique that helps calm your body and reduce heat stress. Just a few minutes can make a huge difference during those unexpected hot moments! 🔥💨

Here’s how to do Sitali (Cooling Breath):

1. Sit comfortably in a quiet place with your spine straight and your hands resting on your knees.

2. Inhale through a curled tongue: Stick your tongue out and curl the sides to form a tube (if you can’t curl your tongue, you can press your tongue against your teeth instead).

3. Inhale deeply through the tongue, allowing the cool air to enter your body.

4. Exhale through your nose, closing your mouth gently.

5. Repeat this process for 5-10 rounds.

I invite you to join the monthly online New Moon and Full Moon Breathwork Experience. Purchase your online tickets here.

Cool Down from the Inside Out: How Sitali Breath Can Help You Beat Hot Flashes

Hot flashes, characterized by sudden feelings of heat that seem to take over the body, are a common experience for many, particularly women going through menopause. These intense moments of heat can leave you sweating and uncomfortable, often out of the blue. If you’re someone who deals with hot flashes, you know how disruptive they can be. Luckily, there’s a natural, easy-to-practice method to help cool your body from the inside out: Sitali breath.

What is Sitali Breath?

Sitali breath is an ancient pranayama technique from the tradition of yoga that is specifically designed to cool the body. “Sitali” translates to “cooling” in Sanskrit, and it does exactly that. By consciously breathing through the mouth in a way that allows cool air to flow in, this practice helps lower body temperature, calm the nervous system, and reduce heat stress.

Sitali breath has been used for centuries to combat heat-related conditions, and modern research supports the idea that controlled breathing can influence your autonomic nervous system—potentially alleviating not just the physical sensation of heat but also the accompanying stress or anxiety that hot flashes may trigger.

I invite you to listen to the insightful episode on the Self-Care Goddess Podcast “Mastering Emotional Resilience: Choose ‘Victorhood V.s. Victimhood‘”.

Why Sitali Breath Works for Hot Flashes

Hot flashes result from a complex interplay of hormonal changes that affect the body’s temperature regulation. During menopause, for example, the fluctuating levels of estrogen can cause the brain to misinterpret body temperature, leading to a sudden increase in heat. This makes cooling techniques like Sitali breath particularly beneficial.

Research on pranayama breathing techniques shows they can help regulate the sympathetic and parasympathetic nervous systems, which are responsible for the body’s fight-or-flight and relaxation responses, respectively. Sitali breath activates the parasympathetic nervous system, which promotes relaxation and helps reduce the body’s temperature by triggering a cooling effect.

A study published in the Journal of Clinical Psychology found that regular breathwork, including pranayama techniques like Sitali, significantly reduced anxiety and physiological stress in women experiencing menopause. Since stress exacerbates hot flashes, Sitali breath’s calming benefits extend beyond temperature regulation, providing a holistic tool to manage both the physical and emotional aspects of hot flashes.

How to Practice Sitali Breath (Detailed Explanation)

Here’s a step-by-step guide to practicing Sitali breath:

1. Find a quiet space: Sit in a comfortable position with your spine straight and your hands resting on your knees. This will allow you to focus on your breathing without distractions.
2. Curl your tongue: Stick your tongue out and curl the sides to form a tube. (If you’re unable to curl your tongue, an anatomical variation, you can press your tongue against your teeth instead.)
3. Inhale through your tongue: Inhale deeply through your curled tongue, allowing the cool air to enter your body. As the air passes through your mouth, you will feel a natural cooling sensation.
4. Exhale through your nose: Close your mouth and gently exhale through your nose, releasing any tension in your body. This process allows you to fully relax during the exhale.
5. Repeat for 5-10 rounds: Continue this cycle of inhaling through the tongue and exhaling through the nose for 5 to 10 breaths. You may find that each round leaves you feeling more relaxed and cooler.

I invite you to watch my YouTube video titled “Alternate Nostril Breathing For Anti-Anxiety & Calming Effects”

In just a few minutes, you’ll notice a difference. Practicing Sitali breath daily, or whenever you feel a hot flash coming on, can help manage those unexpected bursts of heat.

Additional Benefits of Sitali Breath

Beyond cooling the body, Sitali breath offers a range of other health benefits:

• Reduces stress: As a form of pranayama, Sitali breath triggers the body’s relaxation response, helping to manage stress and anxiety.
• Improves focus: This mindful breathing technique can enhance concentration and bring mental clarity, making it a great addition to your daily self-care routine.
• Promotes digestive health: Sitali breath can cool the digestive fire, making it useful for managing acid reflux, indigestion, and other heat-related digestive issues.
• Balances energy: By cooling excess heat in the body, Sitali breath helps maintain the balance of the body’s internal energy (or “prana” in yogic terms), allowing you to feel more centered and energized.

A Holistic Approach to Managing Hot Flashes

While medications and hormone therapy are often prescribed to manage hot flashes, many people are turning to holistic practices like breathwork for a more natural approach. Combining techniques like Sitali breath with other lifestyle adjustments—such as staying hydrated, dressing in light, breathable fabrics, and avoiding spicy foods—can provide significant relief without the need for pharmaceuticals.

By incorporating Sitali breath into your routine, you’ll not only have a powerful tool to cool down during those hot moments but also a practice that promotes overall well-being.

I am a certified Breathwork Facilitator. Connect With Me to know more on the amazing power of breathwork and learn some breathwork techniques than can help you better manage yourself.

References:

1. Lane, J. D., Seskevich, J. E., & Pieper, C. F. (2007). Brief meditation training can improve perceived stress and negative mood. Journal of Clinical Psychology, 63(7), 787-792.
2. Gerbarg, P. L., & Brown, R. P. (2015). Yoga and neuro-psycho-immunology. International Journal of Yoga, 8(2), 121.
3. Miller, R., Kessler, R., & Thomsen, K. (2017). The effects of breath-focused meditation on menopause symptoms. Menopause, 24(11), 1265-1273.
4. Telles, S., & Singh, N. (2011). Science of the breath: Neural, hormonal, and energetic mechanisms. Indian Journal of Physiology and Pharmacology, 55(3), 192-210.