As the name suggests, this pranayama makes our body calm and cool. In Shitali pranayama we inhale from the mouth and exhale from our nostril. “Shitali” is a Sanskrit word which means “Cold or Chill” and Pranayam mean breathing. Therefore Sheetali Pranayam means Cool Breathing or Cooling Breath. In the method of Pranayam, the breath is filled with the nostrils but in the Shitali and Sheetkari Pranayam, the breath is filled with the mouth.
Sitali Pranayama is very beneficial for the diseases of heat. The main purpose of Cooling Breath Pranayam is to reduce body temperature. Sheetali Pranayam helps us to get rid of heat during the summer. This Pranayam produces oxygen in our body like a shady tree. Sheetali Pranayam is very beneficial and easy to do, which is done after other yoga and pranayama practice.
How to do Shitali Pranayama step by step
- Sit comfortably in a calm atmosphere on Padmasana or Siddhasana or Sukhasana.
- Bring your tongue out and roll it like a pipe/tube (as shown in the picture).
- Keep your mouth open and breathe in. Keep in mind that you have to take in the breath through the hole formed by rolling the tongue.
- After inhaling deeply, apply Jalandhar Bandha (Chin lock) and hold your breath inside.
- After holding the breath inside for 10-15 sec or according to your stamina leave the breaths from your nostrils.
- You can also exhale the breath without holding it inside.
- Repeat this process 5-10 times.
Shitali Pranayama benefits
- Sitali pranayama is very beneficiary to heat-related disorders/body inflammation.
- During summer Sitali Pranayama is helpful to get rid of heat.
- Shitali pranayama also provides benefits in depression.
- Sitali pranayama is also suitable for those who quickly get angry.
- Shitali Pranayam is advantageous for those who suffer from perspiration, Hot flashes.
- If your mind is unstable then you can take advantage of this Pranayam.
- Sheetali pranayama gives benefits even in nervousness.
- Gives benefits in Palpitation.
- Improves digestion.
- Helps in acidity.
- Helps in better sleep.
- Beneficial for the heart patient.
- By doing this Pranayam, the blood is cleansed, which increases the glow of our face and skin.
Shitali Pranayam Precautions and things to keep in mind
- Practice Shitali pranayama early in the morning with empty stomach.
- If you have a cough and cold do not do this Pranayam.
- Asthma patients do not practice this Pranayam.
- If you have Low Blood Pressure problem then do not do Shitali Pranayam.
- Do not do this Pranayam for a longer duration during winter.
- Do not do this or any other Pranayama in a polluted atmosphere.
Shitali Pranayama Duration
On your first day do Shitali Pranayam 3-5 times only. After that gradually increase your duration. One can practice Sheetali Pranayama 20-21 times or up to 5 min. The ideal duration or round for Shitali Pranayam is 2 min or 10 round.