What is Sitali Pranayama?
Sitali (also spelt Sheetali) means “cooling”. It is described in the Hatha Yoga Pradipika as a breath that cools the body and calms the mind. You roll the tongue into a tube, sip air through it, then exhale through the nose.
If you cannot curl your tongue (about a third of people cannot), practise Sitkari instead: breathe in through gently clenched teeth with lips parted.
How to do Sitali Pranayama, step by step
- Sit comfortably with eyes closed.
- Stick out your tongue slightly and curl the sides upward to form a tube.
- Inhale slowly through the tongue tube for about 4 seconds — feel the cool air.
- Draw the tongue in, close the mouth and pause briefly.
- Exhale slowly through the nose for about 6 seconds.
- Repeat 8–10 rounds.
Practise along with the timer above — one cycle takes 12 seconds. Turn on Voice to keep your eyes closed.
What the science says
Direct research on Sitali is limited. Its calming effect is consistent with other slow, long-exhale breathing, and the cooling sensation of air over the moist tongue provides a vivid sensory focus. Small studies of cooling pranayamas report reductions in blood pressure and perceived stress, but more research is needed.
Benefits of Sitali Pranayama
Tips for better practice
- Practise in clean air — you are breathing through the mouth.
- Avoid in cold weather or if you feel chilly.
- Combine with Bhramari for an anger-cooling routine.
Safety notes
Avoid with low blood pressure, asthma triggered by cold air, or during a cold or cough. Not recommended in winter.
Frequently asked questions
What if I cannot curl my tongue?
When is the best time for Sitali?
References
- Hatha Yoga Pradipika, Chapter 2 (classical text).