Nithya Kriya - Anxiety

Step 3: Sitkari Prāṇāyāmā (Breathing Technique)

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Step 3: Breathing Technique –

Sitkari Prānāyāmā

Technique

1. Press the lower teeth with the upper teeth and open the lips comfortably.

2. Suck air through the gaps in between the teeth. Be aware of the sound produced.

3. After inhaling close the mouth and exhale through the nose. Don't hold your breath

4. Repeat the cycle for 21 times.

Step 1 diagram: closed teeth, open mouth

Step 2 diagram: sucking air through teeth

Step 3 diagram: closed mouth, exhaling through nose

Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6.13 - 3

वक्रेण सीत्कारपूर्वकं वायुं गृहीत्वा यथाशक्ति
कुम्भयित्वा नासाभ्यां रेचयेत् ।
तेन क्षुत्तृष्णालस्यनिद्रा न जायन्ते
सीत्कारप्राणायाममाह- वक्रेणेति ॥ १३-३ ॥

vaktreṇa sītkārapūrvakaṁ vāyuṁ gṛhītvā yathāśakti
kumbhayitvā nāsābhyāṁ recayet |
tena kṣuttṛṣṇālasyanidrā na jāyante
sītkāraprāṇāyāmamāha- vaktreṇeti || 13-3 ||

Akashic Revelation

Sucking the air through the mouth,
with the Sitkara (hissing sound),
holding it in Kumbhaka as
long as possible, (the Yogin) should
expel it through the nostrils.
Therefore thirst, hunger and sleep
through indolence, will not be
produced. (13-3)