Day 04 — Sitali Pranayama + Apan Mudra

Swipe through today's 4 cards for your daily practice.

Card 1 — Cover Day 04. Sitali Pranayama + Apan Mudra. Two practices designed to cool what's overheated and release what no longer needs to be carried.

Card 2 — Sitali Pranayama: The Cooling Breath Curl your tongue lengthwise (or purse your lips), draw cool air in for 4 counts, close the mouth, hold for 2, exhale through the nose for 6. Sitali activates the parasympathetic nervous system through the cooling effect on the breath, directly lowering cortisol and calming irritability at the source — not by suppressing it, but by physiologically turning down the heat.

Practice: 5 minutes, 8–10 rounds.

Card 3 — Apan Mudra: The Release Seal Touch the tip of your middle finger and ring finger to the tip of your thumb. Let the index finger and little finger rest gently extended. Hold both hands, palms facing up, resting on your knees. Apan Mudra channels downward-moving energy (apana vayu) — the same force that governs elimination. Holding this seal creates space: clearing mental debris, easing digestive restlessness, and releasing emotional residue that tends to accumulate through a demanding day.

Hold for 5–15 minutes, eyes closed, breathing naturally.

Card 4 — Take-Home Message "For the afternoon you kept pushing through when everything felt like too much — this breath was already yours."

Start with 2 minutes of Sitali today. Your nervous system will do the rest.