Sheetali Pranayama (Cooling Breath Technique) is an effective way to cool the body and calm the mind while simultaneously expelling toxins from the body.
It is also said to relieve a variety of stomach and lower-abdominal ailments.
The word Sheetali (शीतली) means “the one that can cool you down“.
Steps in Sheetali Pranayama
- Sit in a comfortable cross-legged position or in Vajrasana.
- Take two or three deep inhales and exhales through the nose to prepare yourself.
- Bring the tongue all the way out and roll it in the shape of a tube (curling the sides in towards the center to form a tube). If you have problem doing this method, then skip and try Seetkari Pranayama as described below. If you can’t roll your tongue, just purse the lips making a small “o” shape with the mouth.
- Inhale through the tube of the tongue and at the end of inhalation, lower the chin to the chest in Jalandhara Bandha and hold the breath for 6 to 8 seconds.
- When ready to exhale, lift the chin up, close the right nostril with the right thumb. Using Ujjayi breath, exhale slowly through the left nostril. This completes one round.
- Repeat this process for 5-10 times. Best way is to start with 5 times a day and slowly increase it to 10 times per day.
Seetkari Pranayama Steps
“Seetkari” (सीत्कारी) means the breathing technique that “produces the ‘seee’ or the ‘seet (hissing)’ sound”.
- Sit in a comfortable cross-legged position or in Vajrasana.
- For 2-3 minutes, observe the flow of breath at the tip of the nose to bring in a feeling of being centered and inward focused.
- Open the lips and bring the teeth together lightly.
- Take a long deep inhalation through the gap between the teeth.
- At the end of inhalation, lower the chin to the chest in Jalandhara Bandha and hold the breath for 6 to 8 seconds.
- When ready to exhale, lift the chin up, close the right nostril with the right thumb. Using Ujjayi breath, exhale slowly through the left nostril. This completes one round.
- Repeat this process for 5-10 times. Best way is to start with 5 times a day and slowly increase it to 10 times per day.
Benefits of Sheetali Pranayama and Seetkari Pranayama
- Both Sheetali and Seetkari are effective in cooling the the entire body, nervous system and also the brain.
- Reduces stress, anger and axiety effectively.
- Lowers the Blood Pressure.
- Cures Insomnia and enables deep relaxing sleep.
- Prevents premature greying of hair and hairfall.
Precautions before practicing Sheetali Pranayama and Seetkari Pranayama
- Avoid these methods during the extreme cold days of winter (unless your body heat is excess).
- Avoid if you are suffering from asthma, cold, cough and congestion.
- If you have history of chronic constipation, stop doing these breathing techniques as they cool the area around Swadhishtana Chakra).