Cooling Breath is a technique of breathing which seems like giving your body as well as mind a glass of cool water. It is refreshing, calming, and very simple to do. Today, we are going to learn something very special and useful about cooling breath especially when the days are hot, or when our mind feels restless and overheated. This practice helps the practitioners slow down both physically and mentally. This breathing technique is a gentle reminder that even a few minutes of mindful breathing brings great peace and relief. It not only cools the body temperature but also reduces emotional heat like anger, anxiety, or frustration. By practicing Cooling Breath regularly, practitioners create a calm space inside themselves that stays untouched by the outside noise and heat. It is a very effective practice for a peaceful mind and overall better health.
What is Cooling Breath (Sheetali Pranayama)?
Cooling breath is called Sheetali Pranayama in Sanskrit. So, Sheetali Pranayama is a gentle breathing practice that helps cool the body, relax the mind, and ease away stress, leaving you feeling calm and refreshed from within. It’s one of the few pranayamas (breathing practices) that work directly on the temperature of the body. That’s why it’s mainly practiced in summer months or after intense physical or emotional activities. You don’t need any special tools or space to perform cooling breath— just your breath and a few minutes of focus.
When Do We Need Cooling Breath?
We need Cooling Breath when we feel physically overheated, stressed, anxious, or emotionally restless. It’s especially helpful on hot days, after intense physical activity, or when the mind feels overwhelmed. So, if a person ever feels:
- Very hot or sweaty even when others seem fine?
- Angry, irritated, or frustrated for no big reason?
- Your mind racing with thoughts and worries?
- Overheated after doing physical exercises or yoga?
If the answer is “yes” to any of these questions, then Sheetali Pranayama is a perfect practice for him or her. It is nature’s way of helping us cool down — both inside and out.
Why Should We Do This Cooling Breath or Sheetali Pranayama
Well, here are some amazing benefits of practicing the cooling breath, so it becomes a beneficial practice. This simple and easy breathing technique gives a number of health advantages such as:
- Cools the body naturally – It reduces body heat.
- Sitali pranayama calms the mind as well as helps reduce anxiety, anger, and stress.
- It improves digestion as it supports healthy digestive fire without overheating.
- This breathing technique balances hormones as well as keeps the nervous system steady.
- Sitali breath improves focus because it calms the mind. A calm mind can think more clearly.
- Shitali pranayama reduces high blood pressure as it helps control mental tension and pressure.
- Cooling breath technique is a good help for better sleep, especially useful if a person feels hot at night.
That is the reason, an easy and simple pranayama for cooling the body is wonderful as this simple breathing method can do all this.
Who Should Avoid Sheetali Pranayama?
Sheetali is not for everyone. While it offers many benefits, certain health conditions may not go well with this cooling practice so it is not recommended for everybody.
If a person has low blood pressure, practicing Sheetali pranayama may cause dizziness or light-headedness. If a person is suffering from a cold, cough, asthma, or any kind of serious respiratory illness, it’s best to avoid this Shitali pranayama. Cooling the body too much can sometimes make these conditions worse. In such cases, it’s always wise to first consult a certified yoga teacher and according to recommendation make your practice of sheetali pranayama.
How to Perform Sheetali Pranayama or Cooling Breath (Step-by-Step Guide)
In order to practice the Cooling Breath properly. Please sit in such a position in which you feel completely comfortable— either on the yoga mat or on a chair as well as keep the back straight. Put your both hands on your respective knees in a resting position. Here’s what we’ll do:
Step 1: Getting Ready
Sit in a quiet place, the sitting posture should be comfortable and the spine should be upright.
Close your eyes slowly and gently.
Take a few normal breaths, it helps to settle down.
Step 2: Making a Tube with Your Tongue
Take your tongue out a bit and roll your tongue in your mouth into a tube shape by lifting the sides upward, creating a small channel for the air to flow through.
Step 3: Inhaling Through the Tongue
Now start breathing through the rolled tongue. The breath should be slow as well as deep. You will feel cool air entering your mouth and throat.
Step 4: Closing the Mouth And Exhaling Through the Nose
Once you take in the deep breath, you need to close your mouth and slowly exhale through the nostrils.
That is one round of Sheetali Pranayama.
You should repeat this cooling breath for five to 10 rounds. If you feel good, you can go up to 15 rounds of this practice, but no need to rush.
What If You Can’t Roll Your Tongue?
Everyone is not able to roll his or her tongue, and that is completely okay. The ability to roll the tongue is a genetic feature in human beings, so if a person can not do it, he or she is not alone. For those practitioners who can not practice Sheetali Pranayama in the traditional way, there’s a wonderful alternative called Hissing Breath or Sheetkari Pranayama which is similarly beneficial. It provides similar cooling effects and is as effective in calming the body and mind as sheetkari. So no need to worry. Practitioners unable to perform cooling breath or sheetkari pranayama, can still practice the equally beneficial alternative to avail all the benefits of cooling breath.
When Should You Practice Sheetali Pranayama?
You should do perform Cooling Breath in multiple condition such as:
In the morning: you should practice sheetali pranayama especially in the morning time in hot weather.
After the yoga asana session: if you feel too warm after a yoga session or any other exercise session, sheetkari pranayama is a big help.
In the evening: you can perform cooling breath in the evening time to relax and cool down before sleep.
Whenever you feel stressed, angry, or overheated.
But avoid doing it in cold weather, during winter, or when your body already feels cold. It’s best to avoid this practice.
A Few Tips to Remember
If you are planning to practice Cooling Breath or Sheetali Pranayama, there are a few simple but very important and necessary tips to keep in mind.
- Always do this breathing technique on an empty stomach, the ideal time for practice is in the morning or a few hours after a meal.
- Identify a clean and quiet place where you feel comfortable sitting. The place should be free from distractions.
- Do not force your breath, it should be natural, smooth, and as easy as it can be.
- If you feel uncomfortable or dizzy at any point while performing cooling breath practice, you are supposed to stop the breathing for a few minutes and take a break.
- Regular practice is the key to flawless practice. With consistency, the calming and cooling effects of Sheetali breath will grow stronger over time.
Cooling Breath is a simple and easy practice of a breathing technique to calm the body and mind. Just a few minutes of this practice every day can bring peace, especially on hot or stressful days. With regular use, it becomes a natural practice to feel better, think clearly, and stay balanced in your daily life.
