Shitali Pranayama, also known as Sheetali Pranayama, is a breathing technique in the yoga that is believed to have a cooling and calming effect on the mind and body. In this practice, the air is inhaled through the mouth and then exhaled through the nostrils. This technique is said to have a range of benefits, including reducing stress and anxiety, cooling the body, improving digestion, and regulating blood pressure.


Shitali Pranayama is an ancient yoga practice that originated in India. The word “Shitali” comes from the Sanskrit language, where “Shital” means “cooling” or “calming”. It is believed that this breathing technique has been practiced for thousands of years by yogis to cool down the body, calm the mind, and balance the energy channels in the body.

Shitali Pranayama is a traditional practice of Hatha Yoga, a branch of yoga that focuses on physical and mental purification through various practices such as postures, breathing techniques, and meditation. Hatha Yoga is rooted in ancient texts such as the Hatha Yoga Pradipika, written in the 15th century.

The practice of Shitali Pranayama has been passed down through generations of yogis and is still widely practiced in India and worldwide. It is considered a simple yet powerful technique that can help soothe the body and mind and bring about a sense of calm and balance. In addition to its physical and mental benefits, Shitali Pranayama is also believed to have spiritual benefits, helping practitioners to connect with their inner selves and experience a deeper sense of peace and tranquility.


The benefits of Shitali Pranayama are numerous and include:

  1. Cools the Body: One of the primary benefits of Shitali Pranayama is its ability to cool down the body. This makes it an ideal practice for hot summer days or anyone experiencing hot flashes, fever, or inflammation.
  2. Calms the Mind: Shitali Pranayama is a calming practice that can help to reduce anxiety, stress, and tension. Slow, deliberate breathing patterns can help to quiet the mind and bring about a sense of inner peace.
  3. Improves Digestion: This practice can help to improve digestion by stimulating the digestive system and reducing inflammation in the gut. It can also help to relieve digestive issues such as bloating, gas, and constipation.
  4. Boosts the Immune System: Shitali Pranayama can help boost the immune system by increasing production of white blood cells responsible for fighting off infections and diseases.
  5. Reduces Body Heat: Shitali Pranayama can help to reduce body heat, making it an ideal practice for anyone suffering from heat-related illnesses or conditions such as hypertension.
  6. Cleanses the Respiratory System: This practice can help to cleanse the respiratory system by removing toxins and pollutants from the lungs and nasal passages. It can also help to relieve symptoms of respiratory conditions such as asthma and allergies.
  7. Improves Focus: Shitali Pranayama can help to improve focus and concentration by promoting mental calmness and combating distractions.


  1. Sit in a comfortable cross-legged position, with back straight and your hands resting on the knees.
  2. Roll your tongue into a tube shape, with the tip outside your mouth.
  3. Inhale deeply through your mouth, drawing the air in over your tongue and into your lungs.
  4. Close your mouth and exhale slowly through both nostrils.
  5. Repeat for 5-10 breaths.


  1. Low Blood Pressure: This practice can lower blood pressure, so people with low blood pressure should avoid it.
  2. Respiratory Infections: If you have respiratory infection or illness, it is best to avoid Shitali Pranayama, as it can worsen symptoms and worsen the condition.
  3. Cold Sensitivity: If you are sensitive to cold, you may find that Shitali Pranayama makes you feel too cold and uncomfortable.
  4. Respiratory Issues: If you have a chronic respiratory condition, such as bronchitis or emphysema, you should consult your doctor before practicing Shitali Pranayama.
  5. Pregnancy: Pregnant women should avoid Shitali Pranayama, as the practice can cause changes in blood pressure and body temperature.
  6. Dental Issues: If you have any dental issues or sensitive teeth, Shitali Pranayama may be uncomfortable or painful.
  7. Overactive Thyroid: If you have overactive thyroid, Shitali Pranayama can stimulate the thyroid gland and make symptoms worse.


Shitali Pranayama is a simple and effective breathing technique in the yoga that can have many benefits for the mind and body. Whether you want to cool down on a hot day, reduce stress and anxiety, improve digestion, or regulate your blood pressure, this practice can be a useful addition to your yoga routine. With regular practice and guidance from a certified yoga instructor, you can experience the benefits of Shitali Pranayama.


  1. What is Shitali Pranayama?

Shitali Pranayama is a breathing technique in the yoga that involves inhaling through the mouth while the tongue is curled and exhaled through the nostrils.

  1. What are the benefits of Shitali Pranayama? 

Shitali Pranayama’s benefits include:

  • Cooling the body.
  • Calming the mind.
  • Improving digestion.
  • Boosting the immune system.
  • Reducing body heat.
  • Cleansing the respiratory system.
  • Improving focus.
  1. Can anyone practice Shitali Pranayama? 

While Shitali Pranayama is generally safe for most people, there are some contraindications to be aware of. People with low blood pressure, respiratory infections, cold sensitivity, chronic respiratory conditions, dental issues, overactive thyroid, and pregnant women should avoid practicing Shitali Pranayama.

  1. How do you practice Shitali Pranayama? 

To practice Shitali Pranayama:

  • Sit comfortably in a cross-legged position with hands resting on your knees.
  • Curl your tongue to make a tube-like shape, inhale slowly and deeply through the mouth.
  • Hold your breath for a few seconds, and exhale slowly and deeply through the nostrils.
  1. Can Shitali Pranayama help with anxiety and stress? 

Yes, Shitali Pranayama can be a helpful practice for reducing anxiety and stress. Slow, deliberate breathing patterns can help to quiet the mind and bring about a sense of inner peace.

  1. How long should you practice Shitali Pranayama? 

The duration of Shitali Pranayama can vary depending on your individual needs and abilities. It is recommended to start with 5-10 rounds and gradually increase the duration over time. It is best to practice under the guidance of a qualified yoga teacher.

  1. How often should you practice Shitali Pranayama? 

You can practice Shitali Pranayama as often as you like, but it is best to start with a few rounds and gradually increase the number of rounds over time. It is important to listen to your body and only practice as much as feels comfortable and safe for you.

  1. Can Shitali Pranayama help with heat stroke? 

Shitali Pranayama can help to reduce body heat and cool down the body, making it a good practice for people experiencing heat stroke or heat-related illnesses. However, it is essential to seek medical attention if you are experiencing severe symptoms of heat stroke, as this can be a serious medical emergency.

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