Sitkari Pranayama (Hissing Breath) in Yoga – How to Practice, Benefits, and Safety Tips

Jun 22, 2021
9 min read

Updated: Apr 27

Breathwork to cool the body, calm the mind, and reduce internal heat (Pitta).

By PRANA EDITORS | Updated: April 24, 2025

In this part of our Pranayama Learning Series, we’ve been exploring the family of cooling and calming yogic breathwork practices. After covering the relaxing Bhramari (Humming Bee Breath), we now turn to the beginner-friendly Sitkari Pranayama, also known as the Hissing Breath in Yoga.

What You’ll Learn: A beginner-friendly breathing technique that helps calm the nerves, ease emotional distress, and regulate internal heat. It doesn’t require any prior yoga experience, so it’s also worth learning if you are interested in self-care practices and secular breathwork.

In yoga, there are only two pranayamas where you inhale through the mouth rather than the nose: Sheetali and Sitkari. Their method, purpose, energetic effects, and benefits are nearly identical. The key difference lies in the shape of the tongue and mouth during inhalation:

In Sheetali, the tongue is curled into a tube (like a straw) to sip in the air.
In Sitkari, the tongue remains flat and protrudes slightly through parted lips.

Now, you might wonder: Why are there two pranayamas that accomplish the same thing?

The answer lies in human anatomy. Some people, no matter how hard they try, cannot curl their tongue. This limitation is arguably due to deeper, genetic factors. Either way, this makes it impossible for them to practice Sheetali. Ancient yoga masters were aware of this limitation and developed Sitkari Pranayama as an alternative, ensuring that at least one of these practices is accessible to everyone.

We'll start with Sitkari because it is the easier of the two pranayamas. Below, we'll teach you how to do it with step-by-step instructions, images, and annotated illustrations. We’ll also explore its meaning, purpose, benefits, and precautions, alongside insights from classical and modern yoga texts.

What is Sitkari Pranayama in Yoga?

The word Sitkari comes from the Sanskrit root Shitkarin (शीत्कारिन्), which translates to “the sound uttered while drawing the breath.” Its English name, Hissing Breath, also refers to the same soft sound made when air flows in through the mouth during the practice.

Additionally, Sitkari is one of the eight traditional pranayamas in the Hatha Yoga tradition. Its steps and benefits have been described in various classic and modern yoga texts, including Gheranda Samhita, Light on Pranayama, Shiva Samhita, and the Yoga Chudamani Upanishad.

From the Source: “Sitkari is performed by drawing in the air through the mouth, keeping the tongue between the lips. The air thus drawn in should be expelled through the nose and not through the mouth.” – Hatha Yoga Pradipika (Chapter 3, Verse 54)

In simple terms, practicing Sitkari Breathing means inhaling through the mouth with the tongue slightly protruding, then closing the mouth and slowly exhaling through the nose. This is one full cycle, and it can be repeated for 3 to 5 minutes to experience the pranayama’s cooling effects.

However, there are two prominent methods to do Sitkari Breathing in Yoga:

In the Light on Pranayama, Iyengar recommends parting the lips slightly and keeping the tongue flat, with the tongue tip gently protruding through the lips while inhaling.
In Asana Pranayama Mudra Bandha, Swami Saraswati suggests lightly touching the upper and lower teeth and inhaling through the gaps between the teeth.

Both methods are valid and widely practiced, but we personally favor the second variation. We’ll explain both techniques in our how-to section. You can choose whatever feels natural to you.

Editor’s Note: If you’ve already learned Sheetali Pranayama, there’s no need to learn Sitkari Breathing separately—unless curling your tongue is difficult or inconvenient for you.

What Happens When You Do Sitkari Breathing?

In Sitkari, air flows across the surface of the tongue as you inhale, which naturally moistens and cools the breath before it enters the lungs. This helps reduce internal heat and soothes the digestive system. Moreover, the pranayama’s slow and rhythmic breathing induces relaxation by activating the parasympathetic nervous system – your body’s rest-and-restore mode.

For these reasons, it’s often practiced during hot seasons or after heat-generating practices like Sun Salutations or dynamic Vinyasa flows. Sitkari is also valued for its ability to restore mental-emotional balance, especially when experiencing restlessness, agitation, or overwhelm.

Both classical and modern sources document the unique effects of Sitkari Breathing. BKS Iyengar describes it as an exhilarating pranayama that soothes the eyes, ears, and nerves. Swami Saraswati says it induces muscular relaxation and promotes the smooth flow of prana.

We’ll explore its benefits later, but for now, here’s how it can be useful in yoga practice:

To regain control over breathing after vigorous physical activities
To cool the body in hot weather or after prolonged exposure to the sun
To reduce mental and emotional excitation (i.e., anger or irritability)
To lower stress levels, enhance focus, and induce relaxation
To prepare the mind and body for pranayama or meditation

Editor’s Note: Everyone can practice Sitkari. It’s adhama (beginner-friendly) and can be done even when the nostrils are blocked due to a cold, flu, or sinus inflammation.

How to do Sitkari Pranayama (Hissing Breath)

Follow these step-by-step instructions to practice Sitkari Pranayama:

Prepare: Sit comfortably in any classic pranayama posture. Close your eyes, rest both hands on your knees, and observe your breath for a few moments. When you’re ready to begin, exhale through the mouth to release any stagnant air from your lungs.
Mouth Shape: Part your lips and gently touch the upper teeth to the lower teeth. Keep your tongue relaxed and flat inside the mouth.
Inhale: Slowly inhale through the mouth, letting air pass between and around the teeth into the windpipe. This will naturally create a soft hissing sound. Avoid forcing or exaggerating this sound, as aggressive inhalation might strain the lungs.
Hold (Optional): Close your mouth and touch the tip of your tongue to the roof of your mouth, behind the upper teeth. Hold your breath for a few seconds. The breath-holding time can be gradually increased as your body adapts to the practice.
Exhale: When you’re ready to exhale, keep the mouth closed and breathe out through both nostrils with full control. This completes one round of Sitkari Pranayama.
Repeat: You can continue this process for 8-10 rounds or about 5 minutes. Beginners are advised to start slowly and build their practice over time.
Conclude: At the end of your session, either sit in Sukhasana (Easy Pose) and breathe normally or lie in Savasana (Corpse Pose) and do a few rounds of belly breathing.

There are two ways to approach Step 4 (Breath Retention). The first method is to touch the tip of your tongue to the soft palate in the mouth when you hold your breath. This is more beginner-friendly and works perfectly well if you are holding your breath for 5 seconds or less.

Experienced practitioners (who can comfortably hold the breath for 5+ seconds) can engage Jalandhara Bandha (Throat Lock) after inhalation. This involves lowering your chin and lifting your sternum (breastbone) until the chin rests against the chest. It’s not advisable to try this modification unless you’ve already learned and mastered Jalandhara Bandha on its own.

Tips for an Effective Sitkari Practice

Here are some guidelines to make the most out of your pranayama practice:

Posture: You can practice Sitkari Pranayama in any meditation asana, such as Easy Pose or Hero Pose. If you can’t sit on the floor, it’s okay to sit on a chair with an upright spine.
Time: Any time of the day on an empty stomach. Sitkari Breathing is particularly helpful when the sun is directly overhead and if you’re having trouble falling asleep.
Location: A cool, quiet, and well-ventilated space with good air quality.
Duration: Start with 10 rounds, once a day. Build up to 20-25 rounds. In the summers or to cope with excessive internal heat, you can practice 25 rounds twice a day.
Ratio: Newcomers should practice Sitkari without breath retention, using an even 1:1 ratio between inhalation and exhalation. As you get confident, first extend exhalation, making sure that your out-breath is slightly longer than the in-breath, and then add internal breath retention.
Mudras (Optional): Yoga hand gestures (mudras) can significantly deepen Sitkari Breathing. While there are many options, Chin Mudra, Pitta Nasahak Mudra, and Prithvi Mudra are excellent choices to amplify the soothing benefits of this pranayama.
Gaze (Optional): Classic yoga texts don’t mention any Drishti (point of focus) for this pranayama. You can keep your eyes closed or half-open with a soft, downward gaze.
Awareness: You can simply observe your breath or go a step further by visualizing calming or cooling imagery, such as moonlight reflecting on still water.

Editor’s Note: Explore different hand gestures to find what works for you, but avoid “heating” mudras, as they can counteract the cooling effect of Sitkari. For example, Surya Mudra increases internal heat, so it shouldn’t be combined with cooling practices like Sheetali and Sitkari.

Benefits of Sitkari Pranayama

Cools the Body: According to yoga books, Sitkari Pranayama soothes the eyes, ears, and body. It also helps regulate internal heat and may help bring down a mild fever.
Soothes the Nerves: Research on cooling pranayamas indicates that they slow brain wave activity, shifting the body into a more relaxed state.
Supports Wellness and Sleep: Sitkari can help with mental-emotional agitation, making it helpful to ease anger, irritability, and anxiety. A few rounds before bedtime can also quiet the mind and improve sleep quality.
Pacifies Pitta Dosha: In Ayurveda, Sitkari Pranayama is recommended to pacify Pitta dosha – a constitutional imbalance related to excessive internal heat. It is also used in hyperacidity, overactive thyroid glands, and a few other metabolic health issues.
Reduces Hunger and Thirst: Classic yoga texts claim that Sitkari Breathing creates a feeling of satisfaction, which in turn reduces thirst and hunger. One study also observed that Sitkari reduced thirst and helped combat heat stress by preserving body fluid.
Supports Oral Health: Sitkari Pranayama benefits oral health and provides relief from bad breath and certain dental problems pertaining to the gums.
Improves Skin Health: Many yogis anecdotally attribute clearer, more radiant skin to the consistent use of cooling pranayamas like Sitkari. This is probably because it can potentially decrease skin redness, inflammation, and rashes linked to pitta dosha.
Women’s Health: Sitkari may offer relief during hot flashes, night sweats, or other heat surges often experienced during menstruation or perimenopause.

Safety and Precautions

Although Sitkari is a gentle practice, it also has some safety guidelines to consider:

Air Quality: Air quality matters when you are inhaling through the mouth because the nasal passages filter air, but the mouth does not. Thus, it’s important to practice Sheetali and Sitkari Pranayama in a room with clean air and good ventilation.
Sensitivities: Avoid Sitkari Breathing if you are prone to allergies and respiratory infections. Mouth breathing (for long periods or in dry environments) can dry out the mucous membranes, irritate the throat, and potentially trigger allergy symptoms.
Timing Around Meals: Cooling pranayamas dampen the digestive fire (Agni), which can lead to bloating, sluggish digestion, or constipation. To ensure optimal digestion, avoid practicing Sitkari for at least one hour before or after meals. However, you can practice it immediately after eating if you are experiencing acidity or heartburn.
Moderation: Aim for short, focused sessions. 3 to 5 minutes is a good starting point.
Recovery: Sitkari Breathing is generally considered safe. But if any strain or discomfort arises during practice, stop immediately and rest in Savasana until you feel better.

Sitkari Pranayama Contraindications

According to yoga sources, Sitkari Pranayama is contraindicated in the following:

Cold Environments: Practicing Sitkari in cold climates (winter) or air-conditioned rooms can aggravate respiratory discomfort and may overcool the system.
Blood Pressure and Heart Conditions: Those with hypotension (low blood pressure) or cardiovascular issues should avoid cooling pranayamas in general. Those who have heart-related issues should practice a gentler version of Sitkari without breath retention.
Respiratory Disorders: People with asthma, bronchitis, COPD, or other lung conditions should avoid Sitkari unless under expert supervision.
Digestive Issues: If you are experiencing bloating, constipation, or chronic sluggish digestion, cooling pranayamas may temporarily worsen these symptoms.
Oral Health: If you have sensitive gums and teeth, ulcers, or use dentures, it may feel slightly uncomfortable to inhale through the mouth.
Kapha Body Type: According to Ayurveda, people with a Kapha constitution (characterized by coolness and heaviness) should avoid cooling practices like Sitkari.
Breath-Holding: If you have a condition that worsens with breath retention, such as severe anxiety or uncontrolled blood pressure, avoid the breath-holding steps.

Final Thoughts + What to Read Next

We’ll continue our series with Sheetali, another classic Hatha Yoga pranayama. If neither Sheetali nor Sitkari Pranayama works for you, you might want to explore Chandra Bhedana Pranayama (Yogic Left Nostril Breathing), which also has a cooling and calming effect.

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

Bhramari Pranayama, Humming Bee Breath (Previous in the Series)
Best Neti Pots, Sinus-Rinse and Nasal Cleansing Kits (Self-care Tools)
Sheetali Pranayama, the Cooling Breath (Next in the Series)
6 Best Books to Learn Pranayama (Book Recommendations)

Sources and References:

Swami Satyananda Saraswati. 2005. Asana, Pranayama, Mudra, Bandha. Munger, Bihar, India: Bihar School of Yoga.
Iyengar, B.K.S. 1981. Light on Pranayama: The Yogic Art of Breathing. New York: Crossroad Publishing Company.
Lad, Vasant. 2009. Pranayama for Self-Healing. DVD. The Ayurvedic Press.
Thanalakshmi, Ravindran, et al. 2014. "Impact of Sheetali and Sheetkari Pranayama on the Topographic Mapping of the Brain Waves." IOSR Journal of Pharmacy (IOSRPHR) 4 (10): 51–57. https://doi.org/10.9790/3013-04010051057.
Rathinaraj, James, and Yoga P. 2020. "Influence of Sheetali and Sitkari Pranayama Package on Systolic Blood Pressure Among Middle-Aged Persons in Bangalore City." Aegaeum 8: 112–119.
Shetty, Prashanth, et al. 2017. "Effects of Sheetali and Sheetkari Pranayamas on Blood Pressure and Autonomic Function in Hypertensive Patients." Integrative Medicine (Encinitas, Calif.) 16 (5): 32–37.