When life feels demanding and the pace picks up, it’s easy to become “firey” or hot-headed. Between busy schedules and the constant flow of tasks, our nervous system can quickly become overwhelmed. One way to cool down—physically, emotionally, and mentally—is through Sitali Pranayama, the cooling breath.
Benefits of Sitali
Sitali, which comes from the Sanskrit word “sita” meaning “cool,” helps calm the mind and refresh the body. While this breath is often practiced during hot weather to cool the system, it is also incredibly helpful when stress and frustration start to rise. It’s especially beneficial for those who lean toward a pittic constitution, as pitta tends to be associated with heat, intensity, and an active mind. If you find yourself often feeling overheated, irritable, or prone to anger, this cooling breath is the perfect antidote.
Sitali is also a wonderful practice for those moving toward menopause, as it can help manage the heat and discomfort of hot flashes. The cooling effect of the breath helps regulate internal heat, providing relief during those moments of intense warmth and flushing.
How to Practice Sitali Pranayama
You can practice Sitali whenever you need it—before or after your yoga practice, or on its own at any time of day. Here’s how to do it:
- Sit comfortably in a seated posture with your spine tall.
- Curl the edges of your tongue, forming it into a tube or straw shape, and create an O-shape with your mouth, closing your lips around the tongue.
- Inhale deeply through the mouth, letting the air pass through the tube, cooling the tongue and throat.
- Exhale through the mouth or nose.
- Continue for 1-3 minutes or for a set number of breaths to maintain focus.
An Alternative: Sitkari Pranayama
If curling your tongue for Sitali doesn’t work for you, try Sitkari Pranayama (the teeth-hissing breath), which provides a similar cooling effect. To practice Sitkari:
- Slightly separate your lips and teeth, and place your tongue lightly between your teeth so the air flows over it as you inhale.
- Exhale through the mouth or nose.
Keep Cool and Carry On
Both Sitali and Sitkari help to cool the pitta dosha, which can get aggravated during times of heightened stress or internal heat. But it’s not just pitta that can get heated—when stress levels rise, we can all experience frustration, irritability, or emotional intensity. Whether you have a pitta-dominant constitution or not, these cooling breaths can help alleviate the discomfort that comes from overwhelming moments. So, if you find yourself feeling overwhelmed, stressed, or over-stimulated—or experiencing the heat of a hot flash—invite the cooling, soothing breath of Sitali into your practice and enjoy a moment of calm.