LIFESTYLE
Internal Air Conditioning: Beat the Heat Wave with AIIMS-Recommended Cooling Yoga & Pranayama
As blistering heat waves sweep across the country—with temperatures in regions like Rajasthan soaring past a staggering 48°C—finding ways to stay cool is a matter of survival. While air conditioners and cold water offer external relief, you can actually cool your body from the inside out.
Dr. Reema Dada, a professor at AIIMS Delhi who has spent years researching the clinical benefits of yoga, shares how specific breathing techniques and lifestyle adjustments can naturally lower your core body temperature and protect you from heat exhaustion.
The Core Defenses: Two Cooling Pranayamas
When the mercury crosses 40°C, the body faces severe stress, leading to dehydration, nausea, and heat exhaustion. Dr. Dada recommends two powerful, ancient breathing practices that act as natural internal coolants.
1. Sheetali Pranayama (The Cooling Breath)
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How to do it: Sit comfortably with a straight spine. Roll your tongue into a tube shape (like a straw) and extend it slightly outside your lips. Inhale deeply and slowly through this tube, then close your mouth and exhale gently through your nose.
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The Sensation: You will immediately feel a refreshing, chilly draft pass over your tongue, instantly signaling your nervous system to cool down.
2. Sheetkari Pranayama (The Hissing Breath)
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How to do it: If you cannot roll your tongue, this is your go-to alternative. Keep your upper and lower teeth lightly touched together and open your lips. Inhale deeply through the gaps in your teeth, producing a soft "shee..." sound. Close your mouth and exhale calmly through your nose.
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Repetitions: Practice either of these techniques for 8 to 10 rounds early in the morning or indoors when the heat peaks.
Hidden Benefits Beyond Temperature Control
According to AIIMS research, these cooling pranayamas do far more than just fight the summer sun:
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Gut Relief: They aid digestion and offer quick relief from hyperacidity.
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Circulatory Health: They assist in regulating and lowering high blood pressure.
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Mental Clarity: They deeply calm the nervous system, cutting down summer-induced stress, irritation, and anxiety.
The AIIMS Expert Summer Survival Guide
To safely navigate extreme summer temperatures, Dr. Dada suggests a holistic shift in your daily routine:
| Category | Dr. Reema Dada's Recommendations |
| Exercise & Movement | Shift walks and workouts to the early morning. Avoid high-intensity exercises entirely. Practice supportive, grounding postures like Chandrabhedan and Vajrasana indoors. |
| Hydration Choices | Ditch sugary sodas and ice-cold commercial drinks. Instead, fuel your body with traditional, cooling fluids like buttermilk (chaas), wood apple (bel) sherbet, and sattu. |
| Dietary Shifts | Opt for ultra-light, water-rich summer vegetables that digest easily, such as bottle gourd (lauki), ridge gourd (turai), and tinda. |
| Wardrobe | Stick strictly to loose-fitting, light-colored cotton clothing to allow your skin to breathe and sweat efficiently. |
A Quick Reminder from the Expert:
Extreme heat is a medical risk. Avoid unnecessary outdoor exposure during peak afternoon hours, keep your family close, and utilize these indoor yogic tools to keep your system balanced and resilient!
