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Sheetali Pranayama | Cooling Breathing | Great During Hot and Humid Day

Sheetali Pranayama or the cooling breath is usually done after practicing other asanas, pranayama or any other activities that make our body in over heat, exp like cycling , running or walking.

Sitali is a Sanskrit word meaning “cooling” or “soothing.” The technique adds moisture to your system, it soothes the mind, and softens the pitta dosha imbalance.

Regular practice of Sitali Pranayama helps expel toxins out of the body & cleanses it.

Also, you will feel a reduction in anger present in your mind & body due to excess work or hot weather or hot working environment (factories) instantly by the practice of Sitali.

Sheetali pranayama is mentioned in the yoga texts Hatha Yoga Pradeepika and Gheranda Samhita.

Benefits of Sitali

Sitali pranayama pacifies Pitta and is neutral towards vata and kapha.

So, it’s a helpful choice for anyone in times of excess heat. Because of its cooling effect, sitali pranayama is believed to benefit the nervous system and endocrine glands. It is also thought to offer the following benefits:

Reduces fever

Controls hunger and thirst

Relieves stress

Reduces bile – reducing the amount of bile waste that causes heartburn

Reduces anxiety and stress

Increased concentration

Controls hunger and quenches the thirst

Great for calming and cooling pregnant mama’s

Reduces high blood pressure

Who should not practice Sitali

While it’s alluring to want to beat the heat with these two cooling pranayamas of Sitali and Sitkari, people who have low blood pressure should avoid them. They reduce blood pressure in the body. As Sitali and Sitkari reduce body temperature, avoid practicing during the cooler months or if you have a cold or sluggish agni.

If you have cold and cough, then these two pranayamas will worsen things.

How to do Sheetali Pranayama (The Cooling Breath)?

  • Sit in a comfortable asana with palms on the knees.

  • Make sure the spine is neutral.

  • Take a few natural breaths to center yourself

  • Roll the tongue from the sides so that it forms a narrow tube. The tongue is folded from both the sides and the edges almost meet at the center on the top.

  • Breathe in slowly. First fill the abdomen, then the chest and finally the neck region. This is the complete yogic breath.

  • Pull the tongue inside the mouth and close the mouth.

  • Bend the neck forward to do the chin lock, also called the Jalandhara Bandha

  • Hold the breath for some time, as much as you are comfortable

  • Release Jalandhara Bandha and exhale slowly through the nose

  • This is one round of Sheetali Pranayama. One can do as many rounds as you may feel comfortable.

Natural Cooling Drinks

Heat cramps are normal on hot and humid day , and it leads to painful tightening of muscles.

Are you aware of the best way to get rid of heat cramps? Keep yourself hydrated by increasing the intake of water and juices and prioritizing fruits over mouth-watering foods.

Natural Cool drink suggested during Hot and humid day

Mineral water

Coconut water

Infuse water ( water, mint, cucumber, lemon )

Sugar cane juice

Fruits juices


it’s better to embrace something that is naturally healthy and beneficial for the overall health.

May we can be cool ad calm during hot and humid day

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