Pranayama
Sheetali (Cooling Breath)
Śītalīशीतली· SHEE-tah-leecooling (śīta); the cooling breath
Sheetali (Cooling Breath) is a cooling pranayama: you inhale slowly through a curled tongue (or, in Sheetkari, through the teeth) and exhale through the nose. It cools the body, calms the mind and can be refreshing in heat. Avoid it in cold weather or with respiratory issues.
Step by step
- 1
Sit comfortably
Sit tall with the shoulders relaxed.
- 2
Curl the tongue
Curl the sides of the tongue into a tube and let it protrude slightly past the lips. (If you can't curl the tongue, use Sheetkari: lightly clench the teeth and part the lips.)
- 3
Inhale through the tongue
Inhale slowly and smoothly through the curled tongue, feeling the cool air.
Breath: Cool inhale
- 4
Exhale through the nose
Draw the tongue in, close the mouth, and exhale slowly through the nose.
Breath: Nasal exhale
- 5
Repeat
Continue for several cooling rounds, then breathe normally.
Benefits
- Cools the body and calms the mind
- Refreshing in hot weather
- May reduce feelings of heat and irritability
- Simple and gentle
About this practice
Sheetali means 'cooling', and that is exactly what it does — drawing breath across the moist, curled tongue cools the incoming air and, with it, the body and mind. It's a lovely practice for hot days or when you feel irritable, and its variation Sheetkari works the same way through the teeth.
Related practices
Frequently asked questions
- What is Sheetali breathing good for?
- It cools the body and calms the mind, making it refreshing in hot weather or when you feel overheated or irritable. Avoid it when you're cold or have respiratory congestion.
- What if I can't curl my tongue for Sheetali?
- Use Sheetkari instead: lightly bring the teeth together, part the lips, and inhale through the teeth. It has the same cooling effect.
Keep exploring
References
- Hatha Yoga Pradipika, Chapter 2 (Pranayama) · Classical text — Classical Hatha source describing yogic breathing practices.