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Cooling breath (Sitali), explained

3 min read

Sip air in through a rolled tongue and breathe out through the nose. A traditional yoga breath for cooling down and settling irritation. Steps, alternatives and who should avoid it.

Sitali, the cooling breath, is a yoga practice for when you feel hot, flushed or wound up. You breathe in through your rolled tongue, as if sipping through a straw, then close your mouth and breathe out through your nose.

The air drawn over the moist tongue feels noticeably cool, and the slow rhythm settles the mind at the same time.

How to do it

  1. 1Sit upright with your head, neck and back in a line.
  2. 2Roll the sides of your tongue up into a tube and let it rest just past your lips.
  3. 3Breathe in slowly through the tube for about four counts.
  4. 4Draw your tongue back, close your mouth, and breathe out gently through your nose for about six counts.
  5. 5Repeat for five to ten rounds, then return to normal breathing.

Can't roll your tongue?

Many people can't, and that's fine. Use Sitkari instead: rest your tongue behind your teeth, part your lips slightly, and sip the air in through your teeth. Then close your mouth and breathe out through your nose.

The science

Evaporation over the wet tongue cools the in-breath, and the long nasal out-breath slows your breathing rate. Traditional texts list Sitali as a cooling practice to balance heating ones such as Kapalabhati.

Who should avoid it

Avoid it if you have low blood pressure, as it can make you dizzy. Avoid it with asthma, a cough, a cold or congestion, in cold weather, and in dusty or polluted air, because the air is not filtered by the nose. If you have a heart condition, check with your doctor first.

Common questions

When is the cooling breath most useful?

On hot days, when you feel heated or irritable, or after energising breathwork. A few minutes is enough.

How many rounds should I do?

Start with five rounds and build to about ten, or two to five minutes.

Sources: Fitsri — Sitali pranayama: steps, benefits and precautions

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