Sitali Breathing: The Benefits & How To Of Yoga’s Natural Cooling Technique

Within the eight limbs of yoga, pranayama, or breathing techniques are essential in helping to cultivate healthy prana, vital life force energy for good health.

There are many pranayama or breathing techniques that can help you achieve different goals. Some of these techniques are used to calm the mind, while others can help you increase your energy levels.

One of the most unique, simple yet effective breathing techniques is Sitali breathing. Sitali Pranayama, also known as the “cooling breath,” is a natural way to soothe and calm down your body and mind.

In this article, we’ll discuss:

• What Sitali Pranayama is
• The proven benefits
• How to practice
• Alternatives
• Contraindications and things to take note of 

What is Sitali breathing?

Sitali (also spelled Sheetali) Pranayama is a yogic breathing practice that involves inhaling through the mouth and exhaling through the nose. The word “Sitali” comes from the Sanskrit word “Shitala,” which means coolness or soothing. 

The technique involves drawing air over the tongue, which cools the breath before it enters the lungs.

This process helps to reduce body heat and promotes a sense of calmness and relaxation. Sitali breathing is believed to have originated in ancient India and is commonly used in yoga and meditation.

Benefits of Sitali Breathing

1. Reduces High Blood Pressure:

In a 2017 clinical study involving a group of 60 hypertensive individuals from India it was found that Sheetali and Sheetkari Pranayama are effective for lowering systolic blood pressure (SBP) in individuals with hypertension.

This is helpful as better blood pressure control helps prevent cardiovascular problems. 

2. Calms the Mind, Enhances focus and concentration:

Sitali pranayama has a calming effect on the mind. By focusing on your breath and the cooling sensation, you can reduce stress and anxiety.

In a 2014 study published in the IOSR Journal of Pharmacy conducted with 20 male volunteers in Chennai, India, it was found that the practice of Sheetali and Sheetkari Pranayama is good for the body and mind.

This is revealed by the notable decrease in beta band power and increase in alpha, delta and theta band power in various areas of the brain from EEG analysis.

3. Contrary to common belief, Sitali doesn’t cool the body

As the name suggests, Sitali breathing is believed to be a cooling breath technique. When you inhale through your mouth and exhale through your nose, the air that passes over your tongue and palate is cooled.

Ancient yogis believed the cooling effect can help to regulate your body temperature and reduce the effects of heat stress, especially for those with a Pitta imbalance.

A 2020 clinical study found, however, that instead of reducing body temperature, Sitali breathing increased axillary surface body temperature.

Further assessments are needed to understand the psychophysiological mechanisms involved with the changes that occur with this technique, which could involve the autonomic nervous system, the endocrine system, and top-down cortical regulation of these systems.

As such, there is reason to believe when ancient yogis called Sitali breathing a ‘cooling breath’, they may have meant this in a metaphoric sense – that this pranayama technique had a calming and soothing effect, rather than literally reducing one’s body temperature.

7 Steps to Practice Sitali Breathing

To practice Sitali breathing, you will need a comfortable seated position with the spine straight and shoulders relaxed. You can sit on a yoga mat or a chair, whichever is most comfortable for you. 

If you choose to sit on a yoga mat or meditation cushion, you can take any meditative posture like hero pose (Virasana), easy pose (Sukhasana), half lotus pose (Ardha Padmasana) or lotus pose (padamasana) with your head, neck, and spine aligned in one straight vertical line.

You may also wish to let your hands come into Gyan Mudra to increase your focus and concentration.

Here are the 7 steps to follow to practice Sitali Breathing:

Step 1:

Take a few deep breaths through your nose to relax your body.

You can choose to either close your eyes or, if you keep your eyes open, draw your awareness inwards. 

Step 2:

Open your mouth slightly and curl or roll your tongue so that it forms a tube shape.

If you can’t curl your tongue, bring your flattened tongue near the mouth and then just purse your lips to make a small “O” shape with your mouth.

Purse your lips as if you are going to whistle.

Step 3:

Inhale slowly and deeply through the mouth, drawing the air over the tongue and into the lungs, feeling the cool air pass over your tongue and palate. 

If you’re having trouble inhaling deeply, try counting to four as you inhale.

Step 4:

Once you’ve inhaled fully, close your mouth and exhale slowly and steadily through your nose.

Step 5:

Ideally, if you can, inhale for 4 counts, and exhale for 6 counts.

Once you feel comfortable, you can lengthen the exhale so the inhalation vs. exhalation ratio becomes 4:8 or 5:10. 

Step 6:

Repeat this cycle of inhaling through your mouth and exhaling through your nose for several minutes.

Try to focus on the cooling sensation as you breathe in and the calming effect as you breathe out.

Step 7:

Slowly return to your normal breathing and notice how you feel. 

8 Tips for Practicing Sitali Breathing

To enhance your pranayama practice, here are 8 tips to consider when practicing Sitali:

1. Practice on an empty stomach: It is best to practice Sitali on an empty stomach, or at least two hours after eating.
2. Practice in a quiet and calm environment: Find a quiet and calm environment to practice Sitali breathing. Avoid practicing in noisy or distracting environments.
3. Start slowly: If you’re new to Sitali, start with just a few repetitions and gradually increase the duration as you become more comfortable with the technique.
4. Practice regularly: To experience the full benefits of Sitali, it’s important to practice regularly. Try to set aside a few minutes each day to practice this technique.
5. Observe the effects: Take time to observe the effects of the practice on your body and mind. Notice any sensations, thoughts, or emotions that arise during the practice.
6. Don’t force it: If you’re having trouble curling your tongue or inhaling deeply, don’t force it. Sitali Pranayama should be comfortable and natural.
7. Stay hydrated: Sitali can have a slightly drying effect on the palate and throat, so make sure to drink sufficient water before and after your practice.
8. Combine with other breathwork or pranayama techniques: It can be combined with other yoga practices, such as meditation or gentle yoga poses. Experiment with different combinations to find what works best for you.

Alternatives to Sitali breathing: Sitkari breathing

Sitkari Pranayama is a variation of Sitali breathing that involves inhaling through the teeth instead of the tongue.

This technique can be especially useful for those who have difficulty curling their tongue or who find the sensation of the tongue on the palate uncomfortable.

To practice Sitkari pranayama, follow these 7 simple steps:

Step 1:

Take a few deep breaths through your nose to relax your body. You can choose to either close your eyes, or if you keep your eyes open, draw your awareness inwards. 

Step 2:

Gently bring your lower and upper teeth together and separate your lips as much as you comfortably can, so your teeth are exposed to the air.

Step 3:

Inhale slowly through the gaps in the teeth and focus on the hissing sound of the breath.

Step 4:

Once you’ve inhaled fully, close your mouth and exhale slowly and steadily through your nose.

Step 5:

Ideally, if you can, inhale for 4 counts, and exhale for 6 counts.

Once you feel comfortable, you can lengthen the exhale so the inhalation vs. exhalation ratio becomes 4:8 or 5:10. 

Step 6:

Repeat this cycle of inhaling through the gaps in your teeth and exhaling through your nose for several minutes. Try to focus on the cooling sensation as you breathe in and the calming effect as you breathe out.

Step 7:

Slowly return to your normal breathing and notice how you feel. 

Precautions for Sitali breathing and Sitkari breathing

While Sitali and Sitkari Pranayama are generally safe for most people, there are some precautions to keep in mind:

• If you have a respiratory condition such as asthma, bronchitis, or emphysema, consult your doctor before practicing Sitali or Sitkari. 
• If you experience dizziness, lightheadedness, or discomfort during the practice, stop immediately and return to normal breathing.
• Avoid practicing Sitali breathing during the winter months or in cold weather as it can aggravate coughs, colds, and other respiratory conditions.
• Pregnant women should avoid practicing Sitali breathing as it can increase the risk of hyperventilation and dizziness.

Conclusion

Sitali breathing is a simple yet effective technique for promoting physical and mental wellbeing.

This cooling practice is believed to help to reduce body heat, calm the mind, enhance focus and concentration, boost immunity, and improve digestion. By practicing Sitali breathing regularly, you can cultivate a sense of calmness, relaxation, and inner peace. 

To practice Sitali, all you need is a comfortable seated position and a few minutes of your time.

With regular practice, you can experience the full benefits of this technique and use it as a tool to improve your overall well-being. Remember to start slowly, stay hydrated, and don’t force the technique.

Sitali should feel comfortable and natural. If you’re new to this technique, consider working with a yoga instructor who can guide you through the practice and help you develop a safe and effective routine.

The next time you’re feeling stressed, try practicing Sitali Pranayama and see how it can help you feel better.

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