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Sitali Pranayama (Cooling Breath)

Breathing Technique

◇ CoolingBeginner

Overview

A cooling breath where the inhale is drawn through a rolled or pursed tongue, followed by an exhale through the nose, lowering body temperature and calming the mind.

Duration

5-10 minutes

Frequency

As needed, especially in warm weather or for high body temperature/agitation

Guidance

Optional

Practice Steps

  1. 1Sit comfortably with a straight spine
  2. 2Roll your tongue into a tube shape (like a straw) and stick it slightly past the lips
  3. 3Inhale slowly and deeply through the rolled tongue, noticing the cooling sensation
  4. 4Pull the tongue back in, close the mouth, and exhale slowly and completely through the nose
  5. 5Repeat for 5–10 minutes.

Primary Benefits

Body CoolingStress ReliefSoothes AgitationThirst Reduction

Recommended Session

5–10 minutes (5–10 rounds). Inhale through rolled tongue, exhale through nose. Focus on the sensation of coolness.

Contraindications

Avoid in very cold environments, if you have a sensitive respiratory system, or low blood pressure. If you cannot roll your tongue, use Sitkari (Hissing Breath).

Related Techniques

Nadi Shodhana (Alternate Nostril Breathing)

A technique to alternate breathing between the right and left nostrils, balancing the *pingala* (solar/activating) and *ida* (lunar/calming) energy channels and regulating the nervous system.

Sitkari Pranayama (Hissing Breath)

A cooling breath used when the tongue cannot be rolled (Sitali). The teeth are gently clenched, and air is inhaled through the small gap with a soft hissing sound, followed by a nasal exhale.