Shitali and Sitkari Breath: Cooling Pranayama for the Body and Mind
There are times when the body feels warm, the mind feels overstimulated, or our energy feels a little too intense. In these moments, cooling breath practices can offer us a simple way to slow down, soften, and reconnect with ourselves.
Shitali and Sitkari are two traditional pranayama techniques that create a cooling sensation as the breath enters through the mouth. Both practices are gentle, accessible, and can be especially supportive during warmer weather or after an active yoga practice.
I personally enjoy practising a cooling breath after teaching or taking a hot yoga class. Once my breathing and heart rate have settled, it gives me a moment to pause, cool down, and transition from movement into stillness.
What Is Shitali Breath?
Shitali is often called Cooling Breath.
The practice involves inhaling through a curled tongue, which creates a tube-like shape. As the air moves across the tongue, you may immediately notice a cooling sensation in the mouth and throat.
The word Shitali is connected to the idea of cooling, soothing, and calming. This breath can be a beautiful practice when you are feeling physically warm, emotionally heated, mentally busy, or simply in need of a quiet pause.
How to Practice Shitali Breath
Find a comfortable seated position. You may sit cross-legged, kneel, or sit in a chair with both feet resting on the floor.
Allow your spine to lengthen naturally while keeping your shoulders, jaw, and face relaxed.
Before beginning, take a few moments to notice your natural breath. There is no need to change anything right away. Simply arrive and allow yourself to settle.
When you are ready:
Gently extend your tongue out of your mouth.
Curl the sides of your tongue upward to create a small tube or straw-like shape.
Slowly inhale through the curled tongue. Notice the cool sensation of the air moving into your mouth.
Draw your tongue back into your mouth and gently close your lips.
Exhale slowly and smoothly through your nose.
Continue for four to six rounds, allowing each breath to remain relaxed and unforced.
After your final round, return to breathing naturally through your nose. Pause and notice how you feel.
You may become aware of a cooling sensation in your mouth or throat. You may also notice that your breath feels slower or that your mind has become a little quieter.
What If You Cannot Curl Your Tongue?
Not everyone can comfortably curl their tongue, and that is completely okay. Your pranayama practice does not need to look a certain way to be beneficial.
If you cannot form the tongue shape used in Shitali, you can practise Sitkari instead. Sitkari creates a similar cooling sensation by drawing the breath through the teeth.
What Is Sitkari Breath?
Sitkari is another traditional cooling pranayama practice. Instead of inhaling through a curled tongue, the breath is gently drawn through the small spaces between the teeth.
As you inhale, you may hear a soft hissing sound and feel cool air moving across your teeth, gums, and tongue.
Sitkari is a wonderful alternative for anyone who cannot curl their tongue or simply finds this variation more comfortable.
How to Practice Sitkari Breath
Begin in a comfortable seated position with your spine naturally lengthened and your shoulders relaxed.
Take a few slow breaths through your nose before beginning.
When you feel ready:
Bring your upper and lower teeth gently together without clenching your jaw.
Part your lips so that your teeth are exposed to the air.
Slowly inhale through the small spaces between your teeth. Allow the breath to feel smooth and easy.
Close your lips and relax your jaw.
Exhale slowly through your nose.
Repeat for four to six rounds.
When you have finished, return to your natural breath. Notice any changes in your body, your energy, or the quality of your thoughts.
If you have sensitive teeth and the cool air feels uncomfortable, Shitali may be the more comfortable option. You can also return to normal nasal breathing at any time.
The Benefits of Cooling Breath
Shitali and Sitkari may help:
Create a cooling sensation in the mouth and throat
Encourage slower, more intentional breathing
Calm feelings of mental or emotional intensity
Support relaxation after an active yoga practice
Bring awareness back into the present moment
Create a gentle transition into meditation or savasana
These breaths are not about forcing the body to relax. Instead, they offer an invitation to soften and create a little more space within yourself.
Sometimes a small shift in the breath is enough to change how we meet the moment.
When to Practice Shitali or Sitkari
Cooling breath can be practiced:
During warm weather
After an active or heated yoga practice
Before meditation
When the mind feels busy or overstimulated
When you are experiencing frustration or emotional intensity
Any time you would like to pause and reconnect with your breath
If you are practicing after a hot yoga class, allow your breathing and heart rate to settle first. Cooling pranayama can complement rest and hydration, but it should not replace listening to your body, drinking water, or moving into a cooler environment when needed.
A Few Gentle Practice Notes
Pranayama should always feel comfortable and supportive. Avoid pulling the breath in too quickly or trying to make the inhale longer than feels natural.
You can practice without holding your breath, especially if you are new to pranayama. The pauses between breaths should remain natural and relaxed.
Because both techniques involve breathing through the mouth, practise in a space with clean air. You may wish to avoid them when the weather is very cold or when the air is smoky or heavily polluted.
If you feel dizzy, lightheaded, short of breath, or uncomfortable, stop the practice and return to your natural breath. If you have a respiratory or cardiovascular condition, or another health concern that affects your breathing, speak with a qualified healthcare professional before beginning a new breathwork practice.
Cooling From Within
Shitali and Sitkari remind us that pranayama does not need to be complicated to be meaningful.
With only a few intentional breaths, we can pause, soften, and become more aware of what is happening within us. We may not be able to control everything around us, but we can create a moment of space before deciding how we want to respond.
Let the inhale bring in a sense of coolness.
Let the exhale release what you no longer need to carry.
Then return to your natural breath and notice what has shifted.
Enjoy your practice everyone.
