Try sitali pranayama to cool down your body and focus your mind when the weather is warm.

On days when the air is warm, your mind is fried, and your patience is running on empty, sitali breath may be exactly what you need to keep your cool.

Sitali pranayama is a calming breath that offers a simple and effective way to release heat, center yourself, and invite clarity into your day. This breathing technique involves inhaling cool air through a rolled tongue and exhaling through the nose, regulating both your nervous system and body temperature. 

What are the benefits of sitali pranayama?

1. Cools the body

Sitali is ideal during hot weather or after a heated workout. The inhale cools the body as the air passes over the moist tongue, providing immediate relief from excess heat.

2. Soothes the nervous system

This breath activates the parasympathetic nervous system, promoting relaxation and reducing stress. If you’re feeling irritable, anxious, or overstimulated, sitali pranayama can bring you back to a calm baseline.

3. Supports digestion

According to Ayurvedic traditions, cooling breath can help reduce pitta dosha, which is associated with excess heat in the digestive system. Sitali pranayama may ease heartburn, acid reflux, or feelings of internal agitation after spicy or heavy meals.

4. Sharpens mental focus

The meditative rhythm of sitali pranayama can help clear a foggy mind, increase focus, and improve conscious decision-making.

How to practice sitali pranayama

Are you ready to cool off with sitali breath? I filmed a short video tutorial for you to learn the breathing technique.

You can also follow the steps below:

1. Sit comfortably with a straight spine. I like to sit cross-legged with a cushion under my seat
2. Stick out your tongue and curl the sides into a tube. A few alternatives if this isn’t possible:
   • Touch your teeth together and draw air in through the open spaces
   • Purse your lips like you’re sipping through a straw
3. Inhale slowly and deeply through your rolled tongue (or teeth or pursed lips)
4. Close your mouth and exhale gently through your nose
5. Repeat for 10 rounds of breath or set a timer for 1–5 minutes

I recommend using this breathing technique on hot days, during an intense yoga class, or after exercise. It may be best to avoid during cold weather, if you have low blood pressure, or if you are feeling sluggish, as sitali pranayama may exacerbate these symptoms.

How do you feel after practicing this cooling breath? Sitali pranayama is a literal breath of fresh air — and it costs a lot less than blasting the AC. You can take it with you wherever you go and pair it with cooling yoga poses and a visualization meditation for an immersive experience. 

Make sure to subscribe to my YouTube channel for more tutorials. If you would like to practice together and learn more breathing techniques, reach out to me on the contact form of my website or send me an email at shannonkyeager@gmail.com and we can chill together!

Stay cool,
Shannon