We can learn something from our dogs! We sometimes worry when Lucy practices her Cooling Puppy Pranayama, but she knows what she’s doing. Panting is the primary way for dogs to cool themselves off because they don’t sweat the way humans do. Instead, dogs cool themselves through their mouths using the evaporation of moisture from the mouth and tongue, and by exchanging the hot air of their lungs with cooler external air.
For us humans, Cooling Breath, or Sitali Breath, can help in much the same way. We can “drink the air” through a curled tongue to cool down!
How to Practice Sitali / Sitkari Breath:
Close your eyes, take a few normal breaths, then open the mouth and form the lips into an “O.”
Curl the tongue lengthwise and project it out of the mouth.
Inhale deeply across the tongue and into the mouth as if drinking through a straw.
Focus your attention on the cooling sensation of the breath as the abdomen and lower ribs expand.
Withdraw the tongue and close the mouth, exhaling completely through the nostrils. During each exhalation, you can also lightly touch the tip of the tongue to the roof of the mouth, inviting the tip of the tongue to send coolness toward the upper palate.
Swallow now and then if the throat feels dry.
Continue this cycle until you feel refreshed.
If you are unable to curl your tongue, try Sitkari breath. Gently press your lower and upper teeth together and separate your lips as much as you comfortably can, so your teeth are exposed to the air. Inhale through the teeth and exhale through the nose.
Besides building breath awareness, this practice is said to calm hunger and thirst! Sitali breath cools the body, adds moisture to the system, and may reduce fatigue, bad breath, fevers, and high blood pressure. Try it for yourself and let us know how it goes!
For more Pranayama or Breathing Exercises, visit the Breath Page.
Pre-register by paying $10 per person in advance (and be sure to include your email address)! You’ll be sent a link to the Zoom class scheduled for Wednesday at 6pm once you’ve paid. The Zoom platform will enable us to see and hear each other, thus allowing me to support you more fully in your practice, and perhaps help us feel more connected.
You can pay by clicking the picture above (you’ll be able to use PayPal or a regular credit card), or you can Venmo me $10 @Ann-MacMullan. Be sure to include your current email address.
The classes I’ve taken on Zoom so far have been great, but you should make sure you set up a little early so you can adjust your camera and audio if you want to be seen and heard. I’ll be there to help you the best I can. I’m asking that you pay $10 in advance, and then I will send you the link to our session and info on how to join.
During our session, I may not be modeling poses as much as I have been on YouTube so that I can talk you through your poses. I’m looking forward to practicing with you! Please let me know if you have questions.
Class description: Learn basic yoga asanas to improve strength, balance and flexibility while focusing on the thread of the breath that “yokes” the mind and body together. “Ha” means sun and “Tha” means moon – together, Hatha is the modern practice of yoga as we know it. Our Hatha class will take you on a balanced journey through effort and ease with the goal of creating stable foundations that allow us to reach new heights both on and off the mat.
ABOUT THE INSTRUCTOR: Ann Grace MacMullan is a certified yoga instructor (E-RYT 200) and believes in the healing power of yoga for everyone, no matter what age, level of fitness, or life circumstance. Ann is currently pursuing her E-RYT 500 and C-IAYT, certification in Yoga Therapy. She has been teaching yoga and meditation throughout the Philadelphia area for five years, and teaches yoga and balance classes every semester through Wallingford-Swarthmore Community Classes.
Why we love Bhramari Pranayama: As we’re exhaling and creating the droning sound, like that of a bee, we’re also lengthening our exhalations – which in turn activates the parasympathetic nervous system, the side in charge of resting and digesting. Calming, centering, grounding…bee’s breath is just what we need these days!
🐝Bhramari is the Sanskrit word for “bee,” and this pranayama or breath exercise is so named for the humming sound produced – like the gentle low buzz or droning of a bee. We like it best for its ability to drown out an anxious mental loop, and find it incredibly grounding and centering.
Bhramari Pranayama (Bee’s Breath):
Calms and quiets the mind
Releases cerebral tension
Stimulates the pineal and pituitary glands, supporting their proper functioning
Soothes the nerves
Relieves stress and anxiety
Lowers blood pressure
May have a positive effect on tinnitus
Bolsters the health of the throat
Strengthens and improves the voice
Supports the healing of bodily tissues
Induces sound sleep
“The busy bee has no time for sorrow.”
– William Blake
How to Practice Bee’s Breath:
Sit comfortably but upright, with a stable foundation to support you.
Gently close the lips, keeping the teeth slightly apart, and bring the tip of your tongue to the space behind the upper front teeth. (Keep the jaw relaxed throughout your practice.)
This part is optional: You can actually use your thumbs to “close” your ears (for me, not all the way feels better) and then gently cover your eyes with cupped palms. There are other ways to practice with the fingers fanned out, but this is most comfortable for me. It does take the experience a little deeper inward.
To begin, take a deep breath in through the nostrils.
Begin to exhale slowly, making a steady, low-pitched ‘hmmm’ sound at the back of the throat—like the humming of a bee. Focus on making the sound soft, smooth, and steady. The positioning of the tongue allows the vibration to better resonate throughout the head.
Continue for as many repetitions as you like. After the final exhalation, allow your breath to return to normal and observe any changes that have occurred.
Maybe you can even feel the vibration continue throughout your head and body after you’ve stopped humming!
Practice it in our chair yoga class:
🐝How do you feel after your bee’s breath practice?🐝
Sit or lie flat with with one hand on your belly right under your ribs and the other on your chest.
From this position, take one deep breath through your nose while letting your belly nudge your hand outward. Ensure your chest isn’t moving as this happens.
Next, with pursed lips, breathe out like you’re whistling.
As you feel the hand you’ve placed on your belly go in, use it to push out all the air.
Repeat this several more times.
Why Belly Breathing?
The lower half of your lungs is the thickest and most closely compacted, which means more oxygen can enter the bloodstream.
Consciously breathing into the lower half of your lungs by engaging the diaphragm, literally allows you to ‘breath more life into’… you.
Oxygenated blood travels to the heart, where it’s pumped to the rest of the body via blood vessels that move into surrounding tissues.
Ultimately, oxygen reaches every cell that makes up the body.
If your upper chest is moving when you breathe then you’re not using the lower part of your lungs, which means you’re not breathing optimally.
Chest breathing engages only the top part of your lungs, and remember that the lower half of your lungs is the most oxygen-rich.
If you’re breathing with your chest and not your diaphragm/ belly you’ll likely overuse your neck and shoulder muscles, which are not meant to be breathing muscles.
What are the benefits of belly breathing or diaphragmatic breathing?
Diaphragmatic breathing has proven to:
Improve respiratory function, by relaxing tight chest muscles and by increasing lung capacity. Research suggests that diaphragmatic breathing can be especially helpful to those with chronic obstructive pulmonary disease.
Lower heart rate and blood pressure, and is even recognized by the FDA in the treatment and regulation of hypertension. It also improves circulatory system function by maximizing the delivery of oxygen to the bloodstream and to each of the trillions of cells in your body.
Maintain blood pH levels (the scale of alkalinity to acidity.) Blood acidity is neutralized with the release of carbon dioxide from the lungs. Deep, slow breathing helps the brain and lungs continuously optimize pH levels.
Engage your diaphragm internally which in turn massages your abdominal organs and glands, stimulating them and promoting their healthy and optimal function.
Boost the immune system because as the diaphragm massages the internal organs and glands it helps move lymph (fluid containing the immune system’s white blood cells) throughout the body to their targeted locations.
Detoxify the body. Controlled breathing stimulates lymphatic movement. One of the key functions of your lymphatic system is to flush toxins out of your body. Your lungs are also a major excretory organ. With every maximized exhale, you expel waste, toxins, and excess carbon dioxide from your system.
Maintain healthy digestive function and help ease upset tummies. The same diaphragmatic massaging motion that helps flush toxins also helps stimulate blood flow of your intestinal tract, ensuring your gut muscles keep on moving as they’re intended to.
Breathing deeply can help prevent acid reflux, bloating, hiatal hernia, and intestinal spasms.
Deep breathing also helps quell the stress response, which compromises digestion. It’s worthy to note here that multiple studies and research confirm a high correlation between digestive/ gastrointestinal issues (i.e.: IBS) and mental health imbalances such as anxiety and depression.
Increase theta brain waves. Theta brainwaves are associated with the state of deep relaxation and dreaming sleep, as well as increased creativity, super-learning, integrative experiences, and increased memory.
Be an effective relaxation technique. This is because your breath acts as a switching station for your nervous system, specifically between the two branches of your autonomic nervous system: the sympathetic nervous system (stress response), and the parasympathetic nervous system (relaxation response.) Deep, slow breathing relieves stress and relaxes you, and also engages your sympathetic in ways that work for you, not against you. In this way, deep breathing helps send your body signals of safety so that you can enter into a higher state of functioning – one that is healing, regenerating, and conducive to sustained fulfillment and thriving.
Be an effective option for treating emotional and mental health conditions such as stress, anxiety, and depression.
We are on break and will resume online teaching the week of June 1st. Feel free to visit our past videos to keep your practice going.
Team Sun Wellness is proud to offer donation-based classes for all. If you can’t afford to pay, we understand, and would still like to practice with you. But if you have the means and enjoy our classes, we’re relying on the honor system and hope you’ll make a donation.
BREATHING with BRIANWe’ll explore and practice several mindfulness and focused breathing exercises that researchers suggest can enhance our physical mental and emotional health.
CHAIR YOGA with ANNPull up a chair to practice self-care! All ages and mobility levels are welcome. Learn breathing techniques, easy stretches, and specific yoga poses adapted for the chair.
KIDS YOGA with the Whole Gang!Join us to move, breathe, and stretch while having fun and learning yoga poses and breathing exercises. Kids of all ages welcome.
ALL NEW! HATHA YOGA on ZOOMPRE-REGISTRATION REQUIRED! Learn basic yoga asanas to improve strength, balance and flexibility while focusing on the thread of the breath that “yokes” the mind and body together.
6:00-7:00pmZoom $10 pre-register
GENTLE FLOW YOGA with AnnRoll out your mat to stretch and strengthen. Explore the equilibrium between effort and ease during an accessible sequence designed to connect mind, body, and spirit.
CHAIR YOGA with BrianPull up a chair to practice self-care! All ages and mobility levels are welcome. Learn breathing techniques, easy stretches, and specific yoga poses adapted for the chair.
HATHA YOGA with AnnLearn basic yoga asanas to improve strength, balance and flexibility while focusing on the thread of the breath that “yokes” the mind and body together.
MENS YOGA with BrianDesigned for men of all ability levels to build strength and flexibility in an informal setting, this class will focus on the core muscles of the back, abdomen, and hips while exploring how to optimize alignment and manage stress throughout the day.
If you miss the class time, you’ll be able to access the recording after the class is completed.
ABOUT THE INSTRUCTORS: Ann and Brian are certified yoga instructors who have been teaching yoga and meditation to all ages throughout the Philadelphia area for five years. Lucy their dog is the team’s meditation coach and mascot.
BREATHING 101 with Brian: Reduce your stress while building resilience to better adapt to all the changes and disruptions to our normal routines in the coming weeks and months. We’ll explore and practice several mindfulness and focused breathing exercises that researchers suggest can enhance our physical mental and emotional health. All you need is a comfy place to sit.
CHAIR YOGA with Ann or Brian: Pull up a chair to practice self-care! All ages and mobility levels are welcome. Learn breathing techniques, easy stretches, and specific yoga poses adapted for the chair. Improve your balance with standing poses that use the chair for support, if it’s in your practice.
KIDS YOGA with TEAM SUN WELLNESS: Join us to move, breathe, and stretch while having fun and learning yoga poses and breathing exercises. Kids of all ages welcome.
GENTLE FLOW YOGA with Ann: Explore the equilibrium between effort and ease during this accessible sequence designed to connect mind, body, and spirit. We’ll unleash joyful freedom during rhythmic movements linked with the breath…and find steady poise through stable alignment in classic poses.
MENS YOGA with Brian: The teaching philosophy for this class is simple: helping us men of all shapes, sizes and ability levels continue doing the things we love doing…by 1) managing past injuries, 2) preventing new ones and 3) building mobility and strength where we need it most. We’ll focus on the usual suspects in the aches and pains department, specifically the hips, back and shoulders; and concentrate on building core strength to stay safe in our daily activities.
HATHA YOGA with Ann: Learn basic yoga asanas to improve strength, balance and flexibility while focusing on the thread of the breath that “yokes” the mind and body together.
Don’t talk unless you can improve the silence. Jorge Luis Borges
I have practiced hot yoga on the same mat in the same studio for nearly ten years. It’s a little frayed around its edges and is starting to lose some of its no-slip grip. I should have replaced it six months ago but I have to admit I am attached to this mat. We have been through a lot together. Attachments like these seem innocent enough, but there’s something else going on here and I feel I am finally getting to the bottom of it. Every time I roll out this mat and look down on its signs of wear, I tell myself a little story. It’s a story that celebrates my hard work and dedication to my practice through the years. It feels good to keep repeating this story, which is why the mat keeps living to see another day. The problem is this story has very little to do with my yoga and a lot to do with keeping my ego happy. Without diving too far into the weeds, approval has always been important for me, even when I generate it on my own. This deeper stuff is great to shine some light upon, but will have to wait until a future post for closer examination. What is important here is my attachment and its happy little story 1) take my focus off what I am actually doing on the mat and 2) obscure the fact that I’d be safer on a new one.
When we loosen our hold on something or someone, we stop feeding the stories they inspire and bring greater awareness to whatever we’re doing in the present.
This is how our attachments work…under the radar, but still in plain sight. The new car, the coveted job title, the approval of those close to us (…or not so close). Our attachments play starring roles in all our favorite stories. Of course, the attachments themselves are not the problem…it’s how we cling to them and spin our stories around them that can get us into trouble. After all, I should have replaced my mat six months ago…I have just been getting in my own way. In many Yoga and Buddhist traditions, attachment is viewed as a major source of suffering in our lives. Non-attachment or non-possessiveness (aparigraha) is considered so important, it is held up as one of the five yamas, or ethical principles of yoga that help guide us through our daily interactions and activities. The logic here is straightforward: when we loosen our hold on something or someone, we stop feeding the stories they inspire and bring greater awareness to whatever we’re doing in the present.
And this is where our breath comes in. We hold on to our breath just like anything else we are afraid of losing. When we let go of our breath, we reset our nervous system and loosen the hold of even our strongest attachments and most compelling stories. The Foundation Breathing exercise presented below focuses on the exhalation and that sublime stillness before we take our next breath. Approach it with an open mind. With some practice you will likely find it, as I have, to be a powerful addition to your self-care toolkit.
Foundation Breath Basics
Our attachments (people-possessions-beliefs-expectations) can be a major source of pain and suffering
The Foundation Breath can pull us from repeating story loops and loosen the hold of our attachments
Research suggests that diaphragmatic (belly) breathing moderates clinging and controlling behavior by increasing our attention, improving our mood and reducing our stress levels (see references below).
Breathe in through the nose – Release the breath through the mouth – Pause – Repeat
Start with a 2-3 sec. inhalation-exhalation and 1 sec. pause and move up from there.
Breathing in through the nose conditions the air for absorption in the lungs.
Breathing out through the mouth (vocalization optional) focuses attention on the exhalation.
Slow down persistent worry over pending medical test results or financial strains.
Lessen chronic stress due to workload, a challenging boss or an upcoming performance review.
Let go of the expectations related to your balance in tree pose or your strength in triangle. As one of my teachers puts it: “One percent of the pose done correctly provides 100% benefit.”
Hafenbrack, A. 2017. Mindfulness Meditation as an On-The-Spot Workplace Intervention. Journal of Business Research. 75, 118-129.
Ma, X., Yue, Z., Gong, Z, Zhang, H., Duan, N., Shi, Y. Wei, G. & Li, Y. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8(72): 1-12.
Schmalzl, L., Powers, C., and Henje Blom, E. (2015). Neurophysiological and neurocognitive mechanisms underlying the effects of yoga-based practices: towards a comprehensive theoretical framework. Frontiers in Human Neuroscience, 9:235.
Sullivan, M., Erb, M., Schmalzl, L., Moonz, S., Taylor, J. & Porges, S., 2018. Yoga Therapy and Polyvagal Theory: The Convergence of Traditional Wisdom and Contemporary Neuroscience for Self-Regulation and Resilience. Frontiers in Human Neuroscience,12(67), 1-15.
Each of our breaths is an open window into the present moment.
Most of us tend to think of our breathing as an unconscious, involuntary process. But it is also one of the few automatic systems in our body that we can control. Research shows that when we pay attention to our breath, good things happen. Conscious breathing can help us reduce stress, increase attention and improve our mood (Heckenberg et al., 2018; Tang et al. 2015). It should come as no surprise that yoga, mindfulness and many mind-body exercises are built upon breath awareness. Our breath is always there for us, 24,000 times a day. Each one of these breaths is an open window to the present moment, where we can check in on ourselves and practice a measure of well-deserved self-care. After all, we need to take care of ourselves just like we take care of our family, friends and co-workers.
The three exercises here can help you get started with everyday conscious breathing. Take a few moments after watching each video to become more comfortable with the breathing techniques. We hope that over time you will increasingly find the windows in your normal (and not so normal…) day, to catch your breath and feel calm focus in the present moment.
Building Breath Awareness
Before we expect any magical transformations from our breath, we have to first acknowledge it. Like anything else worth doing, conscious breathing takes practice.
Everyday Breath Awareness – Take a few moments to identify a few different qualities of your breath. They can be related to sound, movement, posture or any other quality of your inhalation or exhalation. Set a challenge for yourself to notice your breathing at five different moments during the day. It could be right after opening your eyes in the morning or before drifting off at night. A few breaths can break the tedium when you’re waiting in line and help to reset your posture when you’re sitting behind a desk all day.
Challenge yourself to notice your breath five times throughout the day.
Balancing the Breath
Now that you have learned how to pay closer attention to your breath, let’s explore how we can control the breath to help us manage our most challenging situations. Our breath is closely linked to balance in our autonomic nervous system (ANS). The inhalation is associated with the sympathetic, or action-oriented, side, while the exhalation is closely connected to the parasympathetic, or recovery side. Research has shown that breathing with inhalations and exhalations of equal duration (also called resonant or coherent breathing) can support a calm focused mindset (Streeter et al., 2017).
Building Resilience – Practice balancing your breath as you prepare for challenging situations that demand steady nerves and close attention. Over time, this exercise can help you to build resilience and bring your A-Game when you most need it!
Letting Go of the Breath
Now that you feel a little more at ease tuning into the breath and controlling it to build calm focus, you can try using the breath to relieve stress and find greater contentment. Deep breaths into the belly and their complete release send powerful messages to the brain’s alarm centers that everything is OK and there is no need for “fight or flight”. This means our bodies aren’t flooded with stress hormones including cortisol and norepinephrine that keep the cardio gas pedal pressed down and compromise our physical and cognitive functioning over time. Deep breaths in and out help us release muscular tension and quiet our most persistent worries anchored in the past or future.
Stress-Relieving Breath Tips
Start this exercise breathing in and out through the nose. The nasal passageways clean and warm the incoming air, while also controlling with more precision the volume of the breath. Imagine sipping through a straw rather than taking a big gulp.
Allow your belly to gently expand as you inhale and freely release as you exhale. This movement in the abdomen stimulates the vagus nerve and activates the parasympathetic nervous system (rest-and-digest). This gives your sympathetic nervous system (fight-or-flight) a well-deserved break.
After you feel comfortable breathing in and out through the nose, try exhaling through the mouth and prolong the exhalation to deepen the relaxation response.
Produce an audible sigh, “aaahhhhhh…”, during the exhalation to enhance your awareness of the breath and its stress-reducing benefits.
The breath is our lifetime companion and always there when we need to hit the pause button, reflect for a moment and then proceed. We hope you are able use these conscious breathing exercises to take better care of yourself and those around you. Feel free to share with us any insights you have on your breathing journey moving forward!
Our breath is always there for us, 24,000 times a day.
References Hafenbrack, A. 2017. Mindfulness Meditation as an On-The-Spot Workplace Intervention. Journal of Business Research. 75, 118-129.
Heckenberg, R., Eddy, P., Kent, S. & Wright, B. (2018) Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. Journal of Psychosomatic Research, 114, 62-71.
Streeter, C. C., P. L. Gerbarg, T. H. Whitfield, L. Owen, J. Johnston, M. M. Silveri, M. Gensler, et al. 2017. “Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized Controlled Dosing Study.” Journal of Alternative and Complementary Medicine 23 (3): 201-207.
Tang, Y., Holzel, B. & Posner, M. (2015). The Neuroscience of Mindfulness Meditation, Nature Reviews Neuroscience, 16 (April 2015) 213-225.
May Classes: These classes have flexible attendance: buy a class card and attend any session that works for your calendar! This class is safe for all levels: whether you’re a total beginner, haven’t gotten to the mat in a while, or have a regular practice.
4 Saturdays / May 2nd – May 23rd / 11-12pm
4 Tuesdays / May 5th – May 23rd / 9-10am
4 Thursdays / May 8th – May 26th / 10-11am
Join one of the all levels Gentle Flow Yoga classes and explore:
Breath awareness and breathing exercises
The connection between movement and breath
Stable alignment in classic poses, modified for your personal anatomy
Safe and fun transitions throughout gentle sequencing
The philosophy of yoga
Taking yoga off the mat into your everyday routine
Show up in whatever state you’re in, and be guided through an accessible fun sequence designed to connect mind, body, and spirit. Blocks and straps provided, and some extra mats available as well.
The cycles of the breath via awareness and breathing exercises
The connection between movement and breath
Stable alignment in classic poses, modified for your personal anatomy
Safe and fun transitions throughout gentle sequencing
The philosophy of yoga
Taking yoga off the mat into your everyday routine
Show up in whatever state you’re in, and be guided through an accessible fun sequence designed to connect mind, body, and spirit. Blocks and straps provided, and some extra mats and kneeling pads available as well.
Lately there seem to be a number of family and friends with colds and coughs, and I started to feel a bit under the weather myself. So I got out my books, created some lists, looked in my herb cabinet, and came up with an all-around yummy tea for winter support. This tea contains herbs to boost immune function, soothe sore throats, suppress coughs; and tastes delicious. When steeped long enough, it’s also a beautiful ruby red color.
The herbal tea you get from a store in a tea bag and steep for a couple minutes is fine (and I drink quite a bit of it,) but it’s probably not going to be quite as effective as loose dried herbs sourced responsibly and infused for a longer period of time. Also bulk herbs are much less expensive and don’t have all the packaging. Here are the gifts of the garden I chose for my precious winter blend.
Why I Chose These Herbs:
Licorice Root…..soothes sore throats and is a natural sweetener
Dried Lemon Peel + Lemongrass leaves…..adds Vitamin C and tart taste
Peppermint Leaves…..tastes good and invigorates
Echinacea Root…..provides immune support
Astragalus Root…..provides immune support
Ginger Root…..eases nausea and digestion and adds spice
Hibiscus flowers…..adds Vitamin C, tang, and deep red color
Mix your herbs together in a bowl. Enjoy the diversity of appearance.
Boil water in a pot or in a tea kettle.
After it boils, add 1-2 teaspoons of dried herb material directly to your pot or into your tea infuser.
Cover immediately and steep for at least 5 minutes – longer for stronger infusions.
Drink it while it’s hot. (Pouring through a strainer if steeped directly in your pot.) Store the remainder in the fridge and heat up later.
There’s nothing more soothing than a hot cup of tea, in my opinion. While I’m no herbal expert, I know what I’ve tried and what seems to work for me. When you blend your own herbal tea, choosing herbs for their various effects and tastes, you have empowered your own self-healing. This simple act of kindness towards oneself (and others, if you’re willing to share) goes a long way! Happy sipping.