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Sheetali Pranayama

Sheetali Pranayama, also known as “Cooling Breath” or “Hissing Breath,” is a breathing technique in yoga that is believed to have a cooling and calming effect on the body and mind. This pranayama involves inhaling through the rolled tongue or the gap between the teeth, creating a cooling sensation. Here’s a detailed process on how to perform Sheetali Pranayama

Step by Step Guide to Sheetali Pranayama

a. Sit Comfortably:
Find a quiet and clean place to sit comfortably. You can sit in a cross-legged position (Padmasana or Sukhasana) on a cushion or yoga mat.
Keep your spine straight, shoulders relaxed, and hands resting on your knees.

b. Relaxation:
Take a few deep breaths to relax your body and mind.
Close your eyes and maintain a calm and focused state.

Roll your tongue into a tube or a "U" shape. If you cannot roll your tongue, you can create a small gap between your upper and lower teeth, keeping the tongue behind the teeth.

a. Inhalation:
Inhale slowly and deeply through the rolled tongue or the gap between your teeth.
Feel the cool air entering your mouth and passing down your throat into your lungs.

b. Exhalation:
Close your mouth and exhale slowly and completely through your nostrils.
Focus on the warm air leaving your body during exhalation.
  • Pay attention to the cooling sensation during inhalation and the warmth during exhalation.
  • Be mindful of the breath as it fills your lungs and the sensations it creates in your body.
  • Establish a steady and even rhythm in both inhalation and exhalation.
  • Initially, practice with a comfortable pace, and gradually, you can increase the duration and depth of your breath.

Begin with 5-10 rounds initially.

As you become more comfortable, you can gradually increase the number of rounds to 15-20.

After the desired number of rounds, close your eyes and sit quietly for a moment.

 Observe any changes in your state of mind and body.



Keep the facial muscles and shoulders relaxed throughout the practice.

Breath Quality

Focus on making the breath smooth, gentle, and without strain.


Regular practice enhances the cooling and calming effects of Sheetali Pranayama.

Sheetali Pranayama is particularly beneficial for calming the nervous system, reducing stress, and lowering body temperature. If you have respiratory conditions or concerns, or if you experience discomfort during the practice, it’s advisable to consult a healthcare professional or a qualified yoga instructor before incorporating Sheetali Pranayama into your routine.

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