How to Sleep in the Heat: Breathing Technique

by Melissa West on July 25, 2018

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Sleep in the Heat

Why is it so difficult to sleep when it gets so hot in the middle of the summer? It turns out there is a biological reason for this. It has to do with our circadian rhythms, which lowers our bodies temperature and keeps it low to help it sleep throughout the night and then raises it back up to normal in the morning when it is time to wake up. When it is super hot outside it can be difficult to fall asleep and stay asleep.

Sheetali Pranayama:

This breath practice will help you fall asleep and stay asleep by cooling your body’s core temperature.Because the breath is drawn in through the mouth, the moisture on the tongue and the mouth cool the air. This cooled air, cools the blood vessels in the lungs and gradually eliminates excess body heat


Find a comfortable seated position. Relax and close your eyes.

Extend your tongue out and roll up the sides. Inhale through your tongue, in a long, smooth, controlled breath.

At the end of the inhalation, draw your tongue inside, close your mouth, retain your breath for 1 or 2 seconds, exhale through your nose.

How Much:

Practice 11 rounds, gradually increase up to 21 rounds, on a super hot day you may do 60 rounds.


People suffering from low blood pressure or respiratory problems such as asthma or bronchitis. If you have heart disease, avoid the retention. Avoid if you have chronic constipation, do not practice in winter or cool climates,

Modification: if you cannot roll up your tongue, hold teeth lightly together, separate lips, inhale through teeth, at the end of the inhalation, close your lips, hold for 1 or 2 seconds, exhale through nose.


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