Sitali Pranayama
Sitali Pranayama
by KATIE HOCH
Sitali Pranayama, often called “the cooling breath,” is a breath practice that cools the body and has a calming effect on the nervous system. In Ayurveda, Sitali breath is encouraged during the summer months and hottest parts of the day to pacify the heat that builds in your body. This breath is said to calm thirst and hunger, cultivate love of solitude, as well as reduce fatigue, bad breath, fevers, and high blood pressure. It can also be used to improve focus and reduce anger, anxiety, and agitation. This breath is going to be particularly helpful for those of us in California and the West effected by the deteriorating air quality from the current wildfires.
To practice Sitali, you must be able to curl the sides of your tongue inwards to look like a straw. The ability to curl your tongue is a genetic trait, so if you are unable to do it, try an alternative pranayama practice called Sitkari, which offers the same effects (see below).
Sitali is a great breath to use during stressful times, when you are feeling drowsy or when you are overheated.
How to practice Sitali:
Sit in a comfortable position with your spine naturally tall, shoulders relaxed. Your head and neck should be in alignment with your spine and your chin gently tucked.
Begin practice with conscious breathing for a few minutes.
Now, to begin the practice of Sitali - form an “O” shape with your lips, curl your tongue lengthwise into the shape of a straw, and project it out of your mouth.
Inhale deeply through your tongue, as if drinking through a straw. Focus your attention on the cool breath across your tongue as you fill your diaphragm with your breath.
Bring your tongue into your mouth and exhale slowly and completely through your nose.
Variations: During each exhalation, press your tongue to the roof of your mouth to send coolness to your upper palate. You may also lift your chin towards the sky on your inhale and draw it back into your chest on your exhale.
Start with 2-5 minutes of Sitali breath and increase to 10 minutes over time.
When you end the practice of Sitali, finish with several minutes of silent meditation to feel the sensations in your body and notice if your system feels refreshed, cooled, or renewed.
How to practice Sitkari:
Follow steps 1 and 2 above.
Gently press your lower and upper teeth together and separate your lips open, with your teeth remaining together, so that your teeth are exposed to the air.
Inhale slowly through the teeth and focus on the sound of the breath moving through the gaps in the teeth and the sensation of the air on your teeth.
Close the mouth and exhale through your nose.
Repeat Sitkari breath for 2-5 minutes and increase over time.
Follow step 8 above.
References:
Beat the Heat: Sitali and Sitkari
The Cooling Breath: Sheetali Pranayama to Balance Pitta in Summer
Breathe Easy: Relax with Pranayama
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