Sheetali Pranayama: Benifits, Steps and Full Guidance


What does Sheetali Pranayama?

Sheetali pranayama is a breathing technique that is used  to both calm the mind and cool the body. The term comes from the Sanskrit language, sitali, that means “cooling” or “soothing” prana, that means "life force" and ayama, meaning "extension". To do sitali pranayama, the tongue is rolled and so the breath is drawn in through the tongue as if through a straw.
Sitali pranayama differs from many other breathing technique of pranayama that are intended to warm the body.


Sheetali Pranayama Benefits:

From the name, we can understand that this Pranayama is basically for the cooling and the calmness of the body and brain. The word “Sheetali” comes from a Sanskrit word “Sheet” which means “Cold”.This Cool Breathing practice (Sheetali Pranayama) helps people stay smooth calm and cool. Some of the benefits Are

  • Sheetali Pranayama helps people to cool down the nervous system as well as the body temperature. 
  • This Particular Pranayama is truly helpful for Tounge, Mouth, and throat related diseases.
  • Daily practice of pranayama controls the High B.P.
  • Beneficial against the Insomnia problem.
  • It is helpful for calmness inflammation throughout the body and helps to sleep well.
  • It is a stress buster and keeps the mind fresh.
  • It purifies the blood and also beneficial for spleen diseases.
  • Prevents heavy hair fall.
  • Helpful in fever, indigestion, and hyperacidity.
  • Sheetali Pranayama is known for Balancing excess pitta.
  • Improves the immunity system very well.
  • Soothes inflammatory skin conditions.

Before You Begin:

Sheetali pranayama requires an ability to roll the tongue by curling the lateral edges upward to form a tube. If you could not do this, an alternate technique of the cooling breath (known as sheetkari) is described below.

These instructions are meant to provide a safe, general introduction to these kind of pranayamas.

If you can roll your tongue then Inhale with Sheetali:

Stick your tongue out and roll the lateral edges upward so your tongue forms a tube. Inhale through the curled tongue, as if respiration through a straw.

If you are unable to roll your tongue then Inhale with Sheetkari:

Simply flatten the tongue and catch it gently between the teeth, permitting the lips to half slightly and to widen, as after we smile. Inhale, permitting the breath to omit the edges of the tongue and thru the corners of the mouth. In either variation, inhale as fully Hinduism breath, fully filling the belly, the ribs, and therefore the chest, noticing the cool quality of the air because it enters the body.

At the highest of the inhale, draw the tongue in, shut the mouth, and hold the breath for some moments just as long as feels natural without any strain. One or 2 seconds is typically decent initially.If spittle has accumulated and you're feeling the requirement to swallow, you'll swallow throughout the retention. Then, slowly exhale through the nostrils. This completes one spherical of cooling breath. Continue for seven rounds: eupneic through the curled tongue (or with the tongue between the teeth), closing the mouth, holding the breath gently, and eupnoeic through the nose. If you want a extended follow, you'll bit by bit increase to fifteen rounds of cooling breath.

When you ar able to shut your follow, take one long, relaxed breath in and out through the nostrils. Then enable your breath to come to traditional, continued to breathe through the nose. Take a flash to watch however you're feeling. Notice however you're feeling physically. ar you cooler than you were after you started? What sensations does one notice? wherever in your being does one feel the consequences of this practice? Quietly observe your thoughts and your state of mind. after you feel prepared, gently open your eyes, continued to direct a number of your awareness among as you slowly stand and supply your full attention to the remainder of your day.

Some variations of sheetali and sheetkari incorporate a lot of advanced techniques like muscular locks (bandhas), longer retentions (kumbhakas), and a extended inhalation and exhalation. These practices ar best learned from a certified teacher.


The practice of Pranayama should be done in the season of Vasanta Ritu / spring or Sarad Ritu /autumn. because in these seasons you can do your pranayama practice without any difficulty or troubles. The Vasanta Ritu is the time from March to April month. The Sarad / autumn, starts from September and ends in October. In summer do not practice this or any kind of Pranayama, in the afternoon or evening. In the cool morning hours, you can do your practice of pranayama.


Bahya Pranayama’ should be practiced 3-5 times per day initially and then increased that duration up to 21 times maximum. It is recommended to practice this breathing technique for two to five minutes daily.


Practice Place:

Select a beautiful and pleasant place, where there are no disturbances or rough sound. on the bank of a river, lake or the sea or the top of a hill where there is a nice grove of trees. Build a small hut for yourself. Have one compound. The banks of Narmada, Jamuna, Ganga, Kaveri, Godavari, Krishna are perfect for building huts. You must select one such spot, where there are some other Yogi practitioners in the neighborhood. You can consult them in times of your difficulties. You will have faith in the Pranayama. When you see others also who are doing such Yogic practices, you will diligently apply yourself in your practice.
Those who practice in their own houses can convert a room into a beautiful place by planting a small garden in the house. Any solitary room will serve their purpose well.

Who should not practice Sheetali Pranayama?

  • This pranyamama is not recommended for people suffering from low blood pressure, asthma, cold and cough. You should also avoid this thechnique during the winter months.
  • Not to be practiced by those who have low BP, asthma and bronchitis
  • This pranayama should not be performed during winter
  • The retention of breath should be for minimal period or the system will get heated up
  • People with constipation should not do it


  • If you have Low Blood pressure issu then this breathing technique can bring it further down. So you must be careful.
  • You may feel little bit  cold or tingling sensation in tyour throat due to cold air but this is very normal.
  • Under No circumstances the proportion of this breathing should be forced.
  • If you feel dizzy then you have to stop this practice and continueto  normal breathing.


Sheetali pranayama steps:

If you are suffering from any low blood pressure then please don’t do this because this pranayama effective to cool body temperature which can lead to low blood have diabetes it can help you. Sheetali pranayama can also prevent any disease. You should avoid practicing in winter. And also you have an old constipation problem, in my opinion, you shouldn’t do that. Asthma patients should not practice sheetali pranayama because you have to breathe so if you are an asthma patient I suggest don’t this. Please be careful with those points which I have mentioned ago. So if you don’t have any of those diseases then your most welcome. Keep the steps in your mind please do as I instruct. Follow the rules one by one.

Steps :

  • At first sit in the ground. you can also use a matt for sitting its totally on you. Then take a position of Sukhasana or padmasana. Or if you are not comfortable in those positions you can also sit in easy pose.
  • After that rest your both hands on your knees and close your eyes and relax.
  • Then take your tongue out and fold it from both sides that would make a tube shape.
  • Then breathe slowly through your mouth keep your tongue in a tube shape. And the air pass through the tube cools your mouth.
  • Slowly inhale and exhale fill your stomach with air.
  • After doing that bend your neck and touch your front of the jaw on your chest.
  • Take a deep breathe slowly inhale and exhale from mouth and nostril keep your eyes close.
  • Then straight your neck take out and air of the nose.
  • Try to do inhale and exhale for 3-5 times.
  • Do the whole process 10 times. You will definitely see a big difference.