Nithya Kriya - Anxiety

Step 4: Śītalī Kumbhaka (Breathing Technique)

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Step 4: Breathing Technique – Śītalī Kumbhaka

Āpta Pramāṇa - आप्त प्रमाण
Gheranda Samhita, Upadesha 5,
Verse 54

जिह्वयअ वअयुम् अअक्रुस्थ्य उदरे पोओरयेत् स्हनैहि
|क्स्हनम् छ कुम्भकम् क्रुत्वअ नअसअभ्यअम्
रेछयेत् पुनह
Jihvayaa Vaayum Aakrushya
Udare Poorayet Shanaihi |
Kshanam Cha Kumbhakam Krutvaa
Naasaabhyaam Rechayet Punaha
|| 5.54 ||

Akashic Revelation
The breath has to be filled in the
abdomen by drawing air through
the tongue. After having retained
the breath for a moment, the
exhalation should be done through
the nostrils

Illustration of person seated in posture with hands raised above head

Step-by-step diagrams of mouth and nose for Śītalī Kumbhaka

Technique

Sit comfortably & protrude your tongue as much as possible.

Roll the sides of the tongue like a tube.

Now inhale through the tube formed by the tongue. After inhaling, close your mouth.

Hold the breath judiciously as long as you can.

Then exhale through the nostrils.

Repeat this Kumbhaka 21 times.

A portrait of Nithyananda sitting on a throne in front of an image of Shiva