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Sitkari Pranayama (Hissing Breath)

Breathing Technique

◇ CoolingBeginner

Overview

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.

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. 2Gently clench your upper and lower teeth together, keeping the lips slightly open
  3. 3Inhale slowly and deeply through the gap between the teeth, creating a distinct hissing sound
  4. 4Close 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 clenched teeth (hissing sound), exhale through nose. Focus on the sensation of coolness.

Contraindications

Avoid in very cold environments, if you have very sensitive teeth, or low blood pressure.

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.

Sitali Pranayama (Cooling Breath)

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.