Sitali (Cooling Breath)

What is Sitali (Cooling Breath)?

A pranayama technique that lowers body temperature by inhaling through a curled tongue (or through the teeth if you cannot curl your tongue — the variation called Sitkari). Air passes over the moist tongue surface, cooling through evaporation before entering the lungs. This activates a cooling reflex in the body, reduces pitta (heat/inflammation in Ayurvedic terms), and calms the sympathetic nervous system. Useful for hot weather, after intense exercise, during hot flashes, or when feeling agitated or angry.

Is there evidence for it?

How do you do Sitali (Cooling Breath)?

1. 1.Sit comfortably with a straight spine. Stick out your tongue and curl the sides upward to form a tube or straw shape. If you cannot curl your tongue (this is genetic — about 35% of people cannot), use Sitkari instead: press your teeth gently together, part your lips slightly, and inhale through the gaps between your teeth
2. 2.Inhale slowly through the curled tongue (or teeth) for 4-6 seconds. You should feel a cooling sensation on your tongue and the back of your throat as the air passes over the moist surfaces
3. 3.Close your mouth and exhale slowly through your nose for 6-8 seconds. Feel the cooled air distribute through your body. Keep your exhale slow and controlled
4. 4.Repeat for 8-15 rounds (about 3-5 minutes). You should notice a distinctly cooler feeling in your mouth, throat, and body. Your heart rate will slow and you will feel calmer
5. 5.Practice when overheated, agitated, or experiencing anger or frustration. Also effective after vigorous exercise to accelerate cool-down. Do not practice in cold weather or if you have respiratory congestion. Best practiced after a warm-up pranayama like Three-Part Breath. In Ayurvedic practice, Sitali is recommended for pitta-dominant individuals as a daily practice.

How long does it take?

3-5 minutes per session, as needed.

Is it hard to start?

easy.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.