PRANAYAMA (BREATHING) ยท Sheetali
Cooling Breath
Sheetali โ Cooling Breath โ is a soothing practice where you inhale through a curled tongue (or pursed lips), drawing in air that feels cool, then exhale through the nose. It is wonderfully calming and cooling for body and mind, especially in heat or agitation.
Name meaning: "Sheetali" comes from "sheetal", meaning cooling โ a breath said to cool the body and mind.
Classification: Pranayama โ a cooling breath drawn over a curled tongue.
Tradition & origin: Sheetali is described in the classical hatha texts (Hatha Yoga Pradipika, Gheranda Samhita) as a cooling pranayama, traditionally used to reduce heat and thirst.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical or professional advice. It may contain errors. Please practise mindfully, listen to your body, and consult a qualified yoga teacher or doctor for anything specific. Spotted an error? Tell us in the comments below.
How to do it โ step by step
- 1Sit tall and comfortably.
- 2Curl the sides of the tongue into a tube and let it protrude slightly (if you cannot curl the tongue, use Sheetkari instead).
- 3Inhale slowly and smoothly through the curled tongue.
- 4Draw the tongue in, close the mouth, and hold briefly if comfortable.
- 5Exhale slowly through the nose.
- 6Repeat for 5โ9 rounds, feeling the cooling effect.
Benefits
- โCools the body and calms the mind.
- โSoothes agitation, irritability or overheating.
- โCan help in hot weather.
- โQuieting before meditation or sleep.
๐ช The traditional / desi way
- Sheetal means "cool" โ a classic remedy for excess heat (pitta) in body and temperament.
- Traditional cue: keep the inhale slow and gentle so the air feels genuinely cool over the tongue.
What you may feel
- ๐ซงNormal: a cool sensation over the tongue and a calmer, cooler feeling.
- ๐ซงWarning: throat irritation or chilliness โ stop and breathe normally.
Progression path
If you cannot curl the tongue, practise Sheetkari (breathing through the teeth) instead; both are cooling.
Who it suits โ and who should modify
- โMost people, especially in hot weather or when feeling over-heated or agitated.
- !Relative: cold weather, low blood pressure, asthma, or a heavy cold โ the cooling, air-drawing breath may not suit; practise gently or skip.
When to practise
Warmer parts of the day or when feeling hot or irritable; not ideal in cold conditions.
A few times a week or as needed for cooling, 5โ10 rounds.
Evidence at a glance
Cooling breaths can feel calming and reduce a sense of heat/agitation.
Small studies suggest subjective cooling/calming; evidence is limited.
Myths vs. reality
โ Myth: Sheetali literally lowers your body temperature significantly.
โ Reality: It produces a cooling sensation and can feel calming; it does not meaningfully change core body temperature.
โ ๏ธ Cautions
- Best avoided in very cold weather or with a heavy cold. Those with low blood pressure or respiratory issues should keep it gentle.
Frequently asked questions
I cannot curl my tongue โ what do I do?
Use Sheetkari instead: inhale through gently clenched teeth with the lips parted. It gives the same cooling effect.
When is it most useful?
In heat, after vigorous practice, or any time you feel overheated, irritable or agitated and want to cool down.
Key takeaways
- โญA cooling breath drawn in over a curled tongue.
- โญGreat in heat or agitation; less suited to cold weather.
- โญA classical cooling pranayama of hatha yoga.
- โญUse Sheetkari (through the teeth) if you cannot curl the tongue.
References
- Pranayama โ Wikipedia ยท encyclopedia
- Yoga: What You Need To Know โ NCCIH ยท health authority (public domain)
Sources are provided for further reading; always consult a qualified teacher or clinician for personal guidance.
๐ Your private notes
Saved only on this device โ jot down what helped.
๐ฌ Improvements, corrections & suggestions
Found an error or have a better cue? Share it โ practitioners help make each guide more accurate.
No comments yet โ be the first to help improve this guide.