According to Sage Patanjali (sutra 2.50), "Modifications of the breath are either internal, external or stopped; they are to be regulated by space, time and number and are either long or short". In this context space represents either a specific point of focus within the body (e.g. lower spine) or the left/right nostril, time means the duration of the breath and number means the number of inhalations and exhalations or retentions. Following these guidelines, a large number of breathing techniques have been documented in the Hatha Yoga Pradeepika, the ancient text on Hatha Yoga. Over the years, many new techniques as well as different variations on the classical techniques have emerged and are widely practiced.
Shitali Kumbhaka
Shitala means cool. Kumbhaka means breath.
a) Sit in lotus, half lotus or on a chair with legs separately mounted on the floor.
b) Extend and curl the tongue with its sides facing up. If you cannot curl your tongue, touch the tip of your tongue to the roof of your mouth.
c) Inhale through the mouth, exhale through the nose. Repeat for 5 - 10 minutes.
d) Variations include breathing with a humming sound or hissing sound
Shitali Kumbhaka
Shitala means cool. Kumbhaka means breath.
a) Sit in lotus, half lotus or on a chair with legs separately mounted on the floor.
b) Extend and curl the tongue with its sides facing up. If you cannot curl your tongue, touch the tip of your tongue to the roof of your mouth.
c) Inhale through the mouth, exhale through the nose. Repeat for 5 - 10 minutes.
d) Variations include breathing with a humming sound or hissing sound
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