Cooling tradition
Traditionally described as a cooling breath.
gentle
Sitali Pranayama
Cooling Breath
A gentle traditional cooling breath, inhaling across a softly rolled tongue and exhaling through the nose.
INHALE — THROUGH ROLLED TONGUE 4 → EXHALE — THROUGH NOSE 5
THROUGH ROLLED TONGUE
INHALE
INHALE — THROUGH ROLLED TONGUE 4 → EXHALE — THROUGH NOSE 5
Sit comfortably and keep the breath easy and unforced. Follow the silent visual guidance.
How to practise
Simple steps
Step 1
Prepare
Sit comfortably and let the breath settle.
Step 2
Shape the tongue
Roll the tongue gently where physically possible. If you cannot, rest it behind gently parted teeth instead.
Step 3
Inhale
Inhale smoothly across the tongue without strain.
Step 4
Exhale
Close the mouth and exhale comfortably through the nose.
Ayurvedic & Yogic context
How This Practice Is Traditionally Used
Pitta
Within Ayurveda, commonly associated with soothing Pitta and fiery qualities.
Settling
Traditionally used to create a cooling, settling experience.
Sitali is traditionally known as Cooling Breath. Within Ayurveda it is commonly associated with Pitta, heat, fiery qualities and irritability, and is traditionally described as cooling and Pitta-pacifying.
- Traditionally known as a cooling breath
- Within Ayurveda, associated with Pitta and fiery qualities
- Traditionally used for a cooling and settling experience
Evidence in context
What Research Has Explored
Sitali is traditionally described as cooling. Research examining measurable body temperature has produced more nuanced findings, and a study of healthy participants did not demonstrate a reduction in measured body temperature during the practice.
Safety & suitability
Practise with care
Things to remember
These breathing and Pranayama practices are provided for general wellbeing and educational purposes. Traditional Ayurvedic and Yogic descriptions are identified as such. They are not a substitute for medical assessment or treatment. Never force the breath, and stop if you become dizzy, faint, unusually short of breath or uncomfortable.
Practise gently and stop if the mouth, teeth, throat or breath feels uncomfortable.
Never force the breath. Stop if dizzy, faint, unusually short of breath or uncomfortable.
References
Sources & Further Reading
Traditional & practice sources
No external traditional source is listed until an original page has been verified.
Research
See how breath fits within the wider Ayur Prana Ki 360 Wellness approach.