Sheetali (Cooling Breath)
Sheetali means 'cooling'. Air drawn over a curled, moist tongue feels cool and refreshing. In Ayurveda it is recommended to pacify Pitta, the hot dosha, especially in summer.
- Time
- 5–10 rounds
- Level
- Beginner
- Position
- Seated
- Best for
- Hot weather, feeling overheated or irritable, Pitta balance
Step by step
How to practise
- 01
Sit comfortably with a long spine.
- 02
Stick the tongue out slightly and curl its sides to form a tube.
- 03
Inhale slowly through the curled tongue, feeling the cool air.
- 04
Draw the tongue in, close the mouth and exhale slowly through the nose.
- 05
Repeat for 5–10 rounds.
Make it work for you
Small adjustments make the biggest difference. Keep every breath comfortable.
Tips
- Practise in clean air
- Keep the breath slow
Common mistakes
Practising in cold weather or very polluted air.
Why practise it
Traditionally used to cool the body and calm heat and irritability.
In the tradition
Described in the Hatha Yoga Pradipika; Ayurveda associates it with balancing Pitta.
Practise with care
Safety
Avoid in cold weather, with low blood pressure, asthma or a cold.
Educational guidance, not medical advice. If you are pregnant or managing a heart, lung, blood-pressure or mental-health condition, check with a qualified professional first.
Questions
What if I can't curl my tongue?
Practise Sheetkari: inhale through slightly parted lips over closed teeth.
Keep exploring
All techniquesBreath Awareness
Simply watching the natural breath without changing it — the foundation of every pranayama and meditation practice.
Nadi Shodhana (Alternate Nostril Breathing)
Breathe through one nostril at a time to create a balanced, calm and focused state — a classic pranayama for every level.
Bhramari (Humming Bee Breath)
A soothing humming exhale that many people find quickly calms the mind — easy to learn and suitable for most beginners.