Core approach
Pitta (fire + water) tends toward heat, intensity, and mental activity. The protocol focuses on cooling, releasing, and surrendering.

Phase 1: Evening (1–2 hours before bed)

Chandra Nadi Pranayama (left-nostril breathing)

  • Close right nostril, breathe only through left
  • 9–27 rounds
  • Ratio 4:8 (inhale:exhale)
  • Calms, cools, and supports parasympathetic activation

Legs Up the Wall (Viparita Karani)

  • 5–10 minutes
  • Reverses blood flow, cools the body, calms the nervous system

Reclining Bound Angle (Supta Baddha Konasana)

  • Opens chest and heart, supports emotional release

Child's Pose (Balasana)

  • Grounding and cooling

Heart chakra work

  • Cooling, releasing practices around the heart

639 Hz heart frequency

  • Sound therapy for heart chakra

Sheetali (Cooling Breath)

  • If appropriate for you

Phase 2: Bedtime (in bed or right before)

  • Savitri with extended exhale – 6:12 or 6:3:6:3
  • Body scan – toes to crown
  • Yoga Nidra – conscious deep relaxation
  • Natural breath awareness – observe without controlling

Sound Therapy

  • 639 Hz – heart chakra
  • Bhramari – humming bee breath
  • Water gong (D singing bowl), Moon gong (A bowl) – medium strokes, wave rhythm

Avoid

  • Stimulating practices
  • Heat-building practices
  • Intense or competitive activity close to bed

Environment

  • Cool room
  • Earlier bedtime
  • Dark, quiet space

Quick Reference

Chandra Nadi → Legs Up the Wall → 639 Hz heart frequency → Savitri extended exhale → Body scan → Yoga Nidra.

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