Shitali Prânâyâma

Shitali, or “cooling” breath, reduces pitta and helps the body release heat for a calming and cooling effect.

In addition to this effect, there has been a handful of scientific research that suggests shitali promotes health in a much more profound way. In a 2020 study, three months of shitali practice resulted in a significant decrease in blood pressure and an increase in heart rate variability (HRV), an indicator of increased parasympathetic dominance in the autonomic nervous system[1]. A similar study performed by the same researcher where study subjects practised shitali and shitkari noticed a change in brain wave patterns[2]. Specifically, an increase in delta and alpha brain waves occurred in the frontal and occipital regions of the brain alongside a decrease in beta waves. At the same time, the frontal area also showed an increase in theta brain waves. Another study that observed both shitali and sitkari noticed a similar improvement in the cardiovascular system in the form of improved systolic blood pressure, respiratory rate, heart rate, and HRV[3]. Shitali improves more than just the state of mind, but our brain function and cardiovascular system.

Contraindications

Do not practise shitali if the body is cold. This practice should also not be performed where there is heavy air pollution or by those with compromised respiratory or immune systems.

Instructions

This exercise involves a simple, slow inhale through the mouth and exhale through the nose.

Beginning posture: Padmasana or siddhasana/siddha yoni asana, or any seated position. The jaw should remain relaxed, and the chin should be slightly lowered. The lips are parted just enough for the tongue to stick slightly out. The sides of the tongue curl upward to form a narrow tube (like a straw).

Breath shape: Diaphragmatic.

Rhythm: Slow and symmetrical.

Sound: Shitali is a quiet practice.

Awareness: Physical – on the breath as it moves through the mouth and airway. Spiritual – balancing solar (heat) and lunar (cool) energies.

Other Notes:

• For those who cannot curl the tongue, an alternative is to purse the lips and suck the air in as though through a straw.

Duration: 6 to 10 breaths or as many repetitions as are needed.

Time of practice: When the body is hot; for example, after performing an asana or after a warming prânâyâma (such as bhastrika).

Guided Practice

Beginning in a comfortable seated meditation asana, close the eyes and relax into the rhythm of the breath.

Notice the movement of the air through the body with each inhale and exhale.

When ready, tilt the chin down and curl the tongue into a tube (like a straw).

Inhale slowly through the “straw” as the chin raises and tilts the head back. At the top of the inhale, pause while you close your mouth.

Exhale slowly as the head returns to a neutral position.

This is one set. Repeat for 6 to 10 sets, or as much as is needed.