Śītalī comes from the Sanskrit root śīt meaning “cool” or “calm.” It is a yogic breathing technique where inhalation is drawn in through a rolled tongue (or tube-shaped tongue) and exhaled through the nose. The breath feels cool as it enters, reducing body heat and calming the mind. Traditionally, it is described as a practice that cools the system, balances pitta (fire element) and pacifies restlessness.
Purpose: To cool the body and mind and restore balance to excess heat.
Steps:
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Sit comfortably in a relaxed posture with the spine upright and eyes gently closed.
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Curl the tongue lengthwise to form a tube. (If this is not possible, practice Śītkārī Prāṇāyāma instead.)
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Inhale slowly and deeply through the rolled tongue, feeling the cooling sensation of the breath.
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Close the mouth and exhale gently through the nose.
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Continue for 8–10 rounds, keeping the breath smooth, relaxed, and unforced.
Benefits:
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Cools the body and mind naturally, reducing excess heat
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Calms anger, irritability and emotional agitation
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Reduces stress and anxiety by soothing the nervous system
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Lowers body temperature during hot weather or after exertion
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Promotes mental clarity and emotional steadiness
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Helps regulate blood pressure through relaxation response
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Reduces excessive thirst and burning sensations
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Supports digestion by calming heat in the digestive system
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Induces a deeply calming, meditative state
Precautions:
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Avoid practicing during cold, cough, or asthma, as the cooling effect may aggravate symptoms.
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People with low blood pressure should practice cautiously, as it may cause lightheadedness or dizziness.
- Sensitive teeth or jaw discomfort
Note: To enhance the cooling effect and relaxation, you can practice Śītkārī immediately after Śītalī.
