While I was hospitalized and recovering from my recent surgery, a registered nurse explained to me that our normal core body temperature can vary throughout the day. Influential variables include the age of the person, the type of measuring device used and where it is placed on the body, time of day, geographical location, type of clothing worn, as well as recent foods ingested or physical activities like a hot bath or strenuous exercise. Even strong emotions, such as anger, can cause variations in body temperatures within one to 1.5 degrees of normal.
Physical and emotional heat can build over time and develop complications. We've all observed, or at least heard about the results of a heated discussion or tempers rising beyond control. However, constant variations in body temperature greater than one degree should be considered as a sign of more serious conditions such as: infection, cancer, blood clots, rheumatoid arthritis, lupus, intestinal diseases like Crohn's or ulcerative colitis among others.
Physical and emotional heat can build over time and develop complications. We've all observed, or at least heard about the results of a heated discussion or tempers rising beyond control. However, constant variations in body temperature greater than one degree should be considered as a sign of more serious conditions such as: infection, cancer, blood clots, rheumatoid arthritis, lupus, intestinal diseases like Crohn's or ulcerative colitis among others.
If no serious problems are suspected, and you simply want to cool down---first physically and then emotionally---on those "dog days of summer," try relaxing in a cool spot with a specific type of yogic breath control (pranayama) called "Cooling Breath" or Sitali Pranayama. This breathing technique may also be practiced after building internal heat to burn toxins in any rigorous breath-synchronized (vinyasa) flow of yoga postures. All breath control comes with the warning that students with heart trouble or high blood pressure should not attempt these breathing techniques unless guided by an experienced pranayama yoga instructor.
- Physically---Traditionally, yogic breath control exercises (called pranayama) are practiced in a comfortable seated posture (asana) so that the mind and spirit will not be distracted by the body's physical discomfort. Therefore, begin this week's practice of "Cooling Breath" or Sitali Pranayama seated erectly but comfortably on a chair OR on the floor in any of the following classic seated postures that are appropriate for meditation, checking to align the head balanced directly over the spine with the knees and hips flexed, and the weight of the torso sinking into the "sitting bones" at the base of the hips. These yogic postures are as follows: "Easy Pose" (also called Sukhasana) described in the May 4, 2011 blog, "Adept's Pose" (also called Siddhasana) explained in the October 26, 2009 blog, "Auspicious Pose" (Svastikasana) described in the May 2, 2011 blog, or the challenging "Lotus Pose" (Padmasana) described in the February 13, 2012 blog.
- Once the comfortable seated position is established with the back of the wrists resting on the inner knees, begin to slow down the rate of breathing by lengthening the duration of each inhalation and exhalation through the nose only. Attempt to keep both segments of the breath as equal and rhythmic as possible. To begin the cooling effects of Sitali Pranayama, open the mouth in a slight O-shape with the sides of the tongue curled up like a leaf and protruding slightly through the lips. On the next long and thorough inhalation draw the air (prana) over the curled tongue making a slight hissing sound as if drinking through a straw. Then close the lips with a slight smile at the corners of the mouth, lower the chin toward the lifted chest and begin to exhale through the nose only with a long, sighing sound by engaging the chin/throat lock (jalandhara bandha), which is the glottis located in the back of the throat that we close off when gargling with mouthwash. This completes one cycle of the "Cooling Breath". Lift the head to begin the next cycle of Sitali Pranayama, drawing the air through the mouth and across the tongue for the cooling effect---assuming that the surrounding air temperature is not above 98.6 degrees Fahrenheit---and exhaling through the nose with the chin lowered. After regular practice, advanced students may add breath retention at the top of each inhalation (antara kumbhaka) while the chin is lowering toward the chest. Repeat for 3-10 full cycles of Sitali Pranayama, before changing positions, and then end your practice with a minimum of five minutes in the restorative "Corpse Pose" or Savasana as described in the January 24, 2009 blog.
- Mentally---As with all breathing control exercises, this requires a great deal of singular focus and attention. Since breath is our connection to life and our source of energy provided by our Creator, IF the breathing rhythm becomes uncomfortable, choppy or irregular, return immediately to the normal pattern of breathing through both nostrils.
- Spiritually---A hot tongue or temper that needs to be cooled down has obvious spiritual implications involving the control of emotions such as rage or anger. Take time to cool down and refresh in the peaceful presence of the One who loves you and wants a personal relationship with you by sitting down, in a cool or shady spot if possible, and just breathe the "Cooling Breath" of Sitali Pranayama. Consider the wisdom of the apostle Paul in his letter to the church in Ephesus warning them not to allow anger to build overnight. Yoke with your Creator and let Him manage your rage.
(Ephsians 4:26, KJV)
