Shitali (Cooling Breath)

Shitali is a yogic cooling breaths that reduce body heat, calm the mind, and soothe the nervous system, perfect for hot days or stress relief. Shitali involves inhaling through a rolled tongue, delivering a cooling sensation as air passes over moist surfaces, followed by an exhale through the nose.

How to perform Shitali:

  • Sit comfortably.

  • Bring the tongue all the way out and roll it in the shape of a tube (curling the sides in towards the center to form a tube). If you can’t roll it, simply squeeze your lips making a small "o" shape with your mouth.

  • Inhale through the tube of the tongue and at the end of inhalation, hold your breath for a few counts.

  • When you're ready to exhale, close your mouth and exhale through your nose.

  • Repeat this process for 5-10 times.

Benefits:

  • Both techniques are effective in cooling the entire body, the nervous system and also the brain.

  • Reduces stress, anger and anxiety effectively.

  • Lowers the blood pressure.

  • Manages insomnia and enables deep relaxing sleep.

Precautions:

  • Be careful while practicing these techniques in the extreme cold winter days (unless your body heat is excess).

  • Avoid this pranayama if you are suffering from asthma, cold, cough and congestion.

  • If you have a history of a chronic constipation, stop doing these breathing techniques as they cool the area around Swadhishtana Chakra.

More techniques are on my website https://breathing.inspirationforyou.club/ . Enjoy!