Sheetali Pranayama | Cooling Breath in Yoga

Aug 9, 2021
7 min read

Updated: May 6

Yogic breathwork to calm the nerves and reduce excessive internal heat.

By PRANA EDITORS | Updated: April 24, 2025

Indian man doing Sheetali Pranayama in cross-legged posture on blue mat — Sheetali Pranayama. Credit: Akshay Gupta

In this part of our Pranayama Learning Series, we’ve been exploring cooling and relaxing breathwork practices. After covering Bhramari (Humming Bee Breath) and Sitkari (Hissing Breath), we now shift our focus on Sheetali Pranayama, also known as the Cooling Breath in Yoga.

Quick Overview: Sheetali Pranayama involves curling the tongue and inhaling through the mouth as if sipping air through a straw. After inhaling, you close the mouth, hold your breath for as long as comfortable, and exhale slowly and deeply through both nostrils. This completes one round.

Sheetali and Sitkari are sister pranayamas – they have similar methods and yield the same effects and benefits. You only need to master any one of them, so if you’ve already learned Sitkari (in our previous article), then you can move on to Sukha Purvaka Pranayama (Easy Breathing).

This guide will walk you through the meaning, steps, and benefits of Sheetali Pranayama, along with insights from modern and classical yoga sources. You'll also find valuable tips to make the most our of your practice, and answers to frequently asked questions from our readers

What is Sheetali Pranayama?

Sheetali Pranayama (also spelled Sitali), is a traditional yogic breathing technique known for its soothing effects on the body and mind. In this pranayama, the tongue is curled into a U-shape and extended slightly beyond the lips. The practitioner then inhales through the curled tongue, as if sipping air through a straw, and exhales slowly through the nostrils.

This technique slows the breath, quiets the mind, calms the nervous system, and helps regulate internal heat. It is especially useful during hot weather, acidity, or heated emotional states.

Origin: Sheetali is one of the eight classical mentioned in the Hatha Yoga Pradipika, as well as other foundational texts like Gheranda Samhita and Shiva Samhita. It is also prominently featured in modern pranayama books, such as Light on Pranayama and The Breath of Yoga.

From the Source: "With the tongue protruding slightly beyond the lips, draw prana into the mouth. Perform kumbhaka (breath retention), then slowly release the breath through the nostrils." - Hatha Yoga Pradipika (Chapter 2, Verse 39)

Etymology: The name Sheetali is might have originated from the Sanskrit word “shitkar” (शीत्कार), which translates to the “sound associated with the drawing the breath (through the mouth), especially in response to a strong sensation of pain or pleasure.” This aligns perfectly with the hissing or sipping sound produced during the inhalation phase of Sheetali Pranayama.

Purpose: What does Sheetali Pranayama do?

Sheetali Pranayama is best known for its ability to cool the body, calm the nervous system, and quiet the mind. This pranayama is traditionally used when the system is overheated—whether from physical exertion, emotional intensity, digestive fire issues, or mental anxiety and restlessness.

In Asana Pranayama Mudra Bandha, Swami Satyananda Saraswati describes Sheetali as a technique that "reduces emotional excitation, induces muscular relaxation, promotes tranquility, and activates brain centers associated with temperature regulation."

This makes Sheetali a powerful antidote for imbalances associated with Pitta, the fire element in Ayurveda that governs heat, digestion, and metabolism. When Pitta is in excess, it leads to irritability, acidity, inflammation, or burnout. Sheetali helps bring this fiery Pitta back into balance.

Felt Experience: The first time you practice Sheetali, you feel a gentle coolness on your tongue and refreshing breath flowing inward. With each round, the body begins to feel calmer and the mind softens. Irritation, heat, or mental clutter start to disappear, leaving behind a sense of calm and spaciousness—as if your internal landscape just got a little quieter and cooler.

The more agitated or overheated you feel, the more effective the shift. Yet even in a neutral state, Sheetali has the power to lead you into a tranquil rhythm, which is ideal for both meditation or rest. Of course, this all may seem anecdotal, but there are some evidence-backed benefits as well.

Emerging research confirms that breathing practices like Sheetali can mitigate stress, reduce systemic inflammation, and support heart health. Several studies suggest that Sheetali may even be useful in managing hypertension, digestive issues, anxiety, and generic heat-related discomfort.

Best Posture to Practice Sheetali Pranayama?

Traditionally, Sheetali is practiced in cross-legged or kneeling meditation postures:

Beginner-friendly: Sukhasana (Easy Pose), Virasana (Hero Pose)
Advanced options: Siddhasana (Adept Pose), Padmasana (Lotus Pose)

If sitting on the floor isn’t possible, you can also use a firm chair or meditation bench, as long as your back is upright, chest is open, and feet are firmly planted on the ground. However, most yoga sources warn against practicing Sheetali Pranayama in standing and lying-down postures.

How to do Sheetali Pranayama (with Images)

Here are the steps to practice Sheetali Pranayama correctly:

Posture: Find a cool, quiet, and well-ventilated space and get into a seated meditation posture. Keep your shoulders relaxed, close your eyes, and rest both hands on the lap.
Tongue Formation: Stick your tongue out and curl the sides upward to form a U-shape, like a tube or straw. This is known as the “Sheetali tongue” or “taco tongue.”
Inhale (Mouth): Inhale slowly through the curled tongue, drawing air in as if sipping through a straw. Allow the cool, moist air to fill your lungs.
Hold (Optional): Withdraw the tongue and close your mouth. If it feels comfortable, hold the breath for a few seconds. During this time, you can touch the tip of your tongue to the roof of your mouth, right behind the upper teeth.
Exhale (Nose): Keeping the mouth closed, exhale slowly through the nostrils.
Repeat: This completes one round of Sheetali Pranayama. You may repeat for 5 to 10 times (or up to 5 minutes). There’s no need to pause between rounds.
Conclude: After your final round, remain seated with your eyes closed. Allow the effects of the practice to settle in, and use this time to assess the quality of your practice.

Editor’s Note: Some people notice that their mouth, tongue, or throat feels dry or astringent during Sheetali. If so, simply swallow saliva as needed during the practice.

Tips to Get the Most Out of Sheetali Pranayama

Here are a few guidelines to keep your Sheetali practice effective and spiritually grounded:

How to Sit: Use meditation asanas (as described above).
Time of the Day: Sheetali can be practiced at any time—morning, midday, or evening—with no special preparation. A few rounds of it can also be done shortly after eating, but only if you are using it to cure digestion-related issues like heartburn or acid reflux.
Location: Choose a quiet space with fresh air, natural ventilation, and a comfortable temperature. Avoid air-conditioned rooms or areas with dust, smoke, or pollution.
Duration: Begin with 3-5 minutes or 10 rounds. Gradually increase to 25 rounds per session. You can even do 50 rounds (25, twice a day) during hot weather.
Mudras (Optional): Yogic hand gestures can amplify the benefits of Sheetali Breathing. There are many options to consider, but we recommend Chin Mudra for enhanced focus or Pitta Nashak Mudra if your goal is to reduce internal heat (Pitta).
Visualization (Optional): As you exhale, imagine the breath carrying out inner heat, tension, or toxins. Visualizing cooling imagery, like the reflection of the moon on water or a mountain breeze, can also enhance the cooling benefits of this pranayama.

Its okay to explore these enhancements at you own pace and integrate whatever feels natural.

Benefits of Sheetali Pranayama

The key benefits of practicing Sheetali pranayama:

Soothes the nervous system and relaxes the body
Cools the deep tissues and lower internal organs
Reduces thirst, hunger, and excess appetite
Lowers blood pressure and reduces stomach acid
Balances excess Pitta and supports health digestion
Improves sleep quality and helps anger and irritability
Eases heat-related skin issues like rashes and redness

Safety and Contraindications

While Sheetali pranayama is safe for most people, it is contraindicated in the following:

Chronic lung and respiratory conditions
Cold, cough, tonsillitis, and nasal or sinus congestion
Low blood pressure (hypotension)
Indigestion and constipation
Air conditioned rooms and cold, damp weather
Kapha-dominant constitution (in Ayurveda)

Editor’s Note: Remember, our nose filters, warms, and humidifies the air before it enters the lungs. When breathing through the mouth, these natural defenses are bypassed—so cleanliness of space and breath quality matter a lot during Sheetali and Sitkari Pranayama.

Other Cooling Yoga Breathing Techniques

If Sheetali pranayama, for whatever reasons, is not accessible for you, there are a few other soothing pranayama techniques you can explore:

Sitkari Pranayama, the Hissing Breath
Chandra Bhedana Pranayama, Yogic Left Nostril Breathing
Bhramari Pranayama, the Humming Bee Breath
Breath-Based and Chanting Meditation Series

Of these, Sheetali, Sitkari, and Chandra Bhedana are specifically used for a cooling and soothing effect on the mind and body. Generally, people who cannot form the U-Shaped tongue will learn Sitkari Pranayama and those with dentures or missing teeth practice Sheetali Pranayama.

Final Thoughts + What to Read Next

Think of an ice pack over a strained muscle, cool breeze on a summer evening, or cucumber slices over sore eyes. Sheetali breathing is a metaphorical ice pack on a hot day or after a fast-paced yoga session. It’s also a great way to wind down before bedtime or prepare for deep meditation.

If you’ve found this guide helpful, consider supporting our work by sharing it with your community or making a one-time or monthly donation. You can also join our newsletter to receive updates, practice tips, and breathing exercises—delivered straight to your inbox.

Before you go, here are some yoga-related articles that may interest you: