Cool Your Summer with Sitali and Sitakari
Find some relief from the summer heat with the cooling breathing techniques of sitali and sitkari pranayama. The perfect pairing of summer pranayamas, sitali and sitkari are unique mouth breathing practices that cool the body temperature down, induce an inner calm, and care for our heart.
Sitali and sitkari are different but similar breathing techniques with one key difference. With the mouth open, sitali uses a rolled tongue like a straw for the inhale. With lips slightly parted, sitkari inhales through the teeth, over a flat tongue. If you can roll your tongue, then you can practice sitali or sitkari. If you cannot roll your tongue, then sitkari is the practice for you.
Before We Go Any Further: The Risks and Concerns
Sitali and sitkari are generally a safe, beginner practice but there are concerns. Neither practice should be done in a cold, damp environment as this could induce a sense of coldness and breathing discomfort.
Sitali and sitkari pranayama are not recommended for those with:
Hypotension or low blood pressure
Uncontrolled blood pressure (blood pressure above 140/90 mm Hg and/or when the condition has either been untreated or treatments are ineffective)
A lung or respiratory condition
Experiencing a cold or congestions (sinus or nasal)
A condition affecting the tonsils or throat
Allergies
Asthma
Experiencing bloating or constipation
Severe anxiety
May cause discomfort if you have sensitive teeth, gums, ulcers, or wear dentures.
Please note, research confirms sitali and sitkari reduce blood pressure, improve respiratory rates, and tone the parasympathetic nervous system.(5)(7) Because of the pranayama’s amazing ability to reduce blood pressure, those with low blood pressure or have been diagnosed with hypotension, should not practice sitali nor sitkari breathing techniques.
And finally, if you are someone who has been diagnosed with high blood pressure or hypertension, before engaging in the practice, you should discuss sitali and sitkari pranayama with your doctor to ensure the practice is right for you.
The Breathing Techniques
Sitali and sitkari should be practiced in a clean environment with clean air, preferably indoors with a ventilation system. Because the inhale is through the mouth and bypasses the nose’s natural filtration system, there is an increased risk to being exposed to airborne contaminants.
Like most pranayamas, sitali and sitkari are best done on an empty stomach, about two hours after a heavy meal. A light snack an hour or so before is fine. Another thing to consider is that Iyengar notes that “those with high blood pressure may find greater strain with sitkari than sitali.”(2)
How to Breathe with Sitali
For the inhale, extend the tongue slightly out of the mouth and curl the sides upward to form a straw-like shape. It may resemble the letter “O” or “U.”
Inhale slowly through the curled tongue. As the air flows over the moist surface, it cools before entering the body. You may hear a gentle “ssssss” sound as you breathe in.
For the exhale, draw the tongue back into the mouth, close the lips, and breathe out through the nose. Pressing the tongue gently against the upper palate can help prevent dryness.
If the mouth begins to feel dry, swallow naturally or feel free to take a sip of water.
How to Breathe with Sitkari
For the inhale, part the lips slightly while keeping the upper and lower teeth gently touching but not clenched.
The tongue remains flat inside the mouth or forms a subtle “V” shape.
Inhale through the teeth and tongue. As with sitali, the air is cooled as it passes over the moist surfaces, and a soft “ssssss” sound may accompany the breath.
Exhale through the nose with the mouth closed, placing the tongue against the upper palate to retain moisture.
Let’s Find Some Chill with Sitali and Sitkari
Because sital and sitkari are designed to cool the body down, you may want to wear long sleeves or have a blanket over your lap for extra comfort.
When you are ready, find a comfortable seat, either on the floor in Easy Pose or sitting comfortably in a chair.
I invite you to sit on a cushion, a yoga block or folded blanket. This will elevate the hips over the thighs, creating more space for the air to flow through the body.
You can rest your hands on your knees, palms up or down. Palms up means you are allowing energy (prana) to flow in and out and through you. Palms down means you are trying to conserve energy. You are taking energy in through the breath but keeping the flow circulation internal.
As you breathe, use your inhale to lengthen the spine so the back, neck, head are aligned and chest and belly have plenty of space to move with the breath.
Use your exhale to relax the shoulders away from the ears, release any tension from the jaw, the ears, the spaces around the eyes.
Breathe your natural breath, finding length and ease with each inhale and exhale.
Inhale to stretch and find space.
Exhale to relax and take up space.
Take a few more natural, full breaths through the nose, preparing yourself for pranayama. Allow your breath to ground you as you dive into your energetic subtle body, your pranamaya kosha.
When you are ready, prepare for your pranayama - either sitali or sitkari.
For your next breath, slowly inhale either through your rolled tongue or your closed teeth. You may hear a ‘sssss’ sound. Notice how cool the air is as it flows over your tongue and down your throat.
Gently close your mouth, pressing your tongue on the upper palate to become moist.
When you are ready to exhale, do so through your nose.
That is one round of cooling pranayama.
Continue for at least 3 to 5 minutes or until you feel cool.
At the close of the practice, take a long, deep breath through the nose only. A deep inhale and exhale through the nose will help you settle back into your natural breath.
As you breathe your natural breath, observe how you are feeling? Do you feel cooler than you did before sitali or sitkari pranayama? Notice any sensations that may have arisen. Where do you feel the effects of the practice? Do you feel the effects of the practice? Without judgement, gently observe any thoughts, feelings and sensations you may be experiencing.
When you are ready, you can gently open your eyes and continue with your day.
Namaste!
If you would like a guided experience, here is an audio for sitali and sitkari pranayama.
About five minutes long, the simple practice doesn’t include an intentional breath retention phase nor alternate nostril breathing pattern; instead encourages the free flowing of cooling breath.
Bibliography
1 - Desikachar, T.K.V. The Heart of Yoga, 61-62. Inner Traditions International, 1995.
2 - Iyengar, B.K.S. Light on Yoga, 451-453. Schocken Books, 1979.
3 - Prana Sutra. “Sheetali Pranayama | Cooling Breath in Yoga.”
4 - Prana Sutra. “Sitkari Pranayama (Hissing Breath) in Yoga – How to Practice, Benefits, and Safety Tips.”
5 - Shetty, Prashanth, Kiran Kumar Reddy, D.R. Lakshmeesha, Shiva Prasad Shetty, Selva Kumar, and Ryan Bradley. “Effects of Sheetali and Sheetkari Pranayamas on Blood Pressure and Autonomic Function in Hypertensive Patients.” Integrative Medicine: A Clinician’s Journal 16, no. 5 (2017): 32-37.
6 - Swami Satyananda Saraswati. Asana Pranayama Mudra Bandha, (Digital copy, PDF Pages 399, 401). Bihar Yoga Bharati, 1996.
7 - Thanalakshmi, J., K. Maheshkumar, R. Kannan, L. Sundareswaran, V. Venugopal, and S. Poonguzhali. “Effect of Sheetali Pranayama on Cardiac Autonomic Function Among Patients with Primary Hypertension - A Randomized Controlled Trial.” Complementary Therapies in Clinical Practice 39 (2020).
Cultivating Chill hopes you found the pranayama practice enjoyable, informative and helpful.
If you have any questions or want to share anything, please feel free to leave a comment.