Sitali Pranayama is easy to learn and suitable even for beginners, and the results can be felt immediately
A yoga practice is never complete without pranayama — the fourth step in Patanjali's Yoga Sutras. Breathing practices not only affect the physical body but also the subtle body, working with energy and the channels through which it moves. In this article, we will examine the cooling breath, Sitali, as well as its specific features, recommendations for mastery, and both benefits and contraindications of the pranayama. While some sources refer to this practice as "Sitali" and others as "Sheetali," it is essentially the same breathing practice.
Sheetali has the following positive effects:
- cools, calms, and relaxes, making it especially beneficial during hot weather or when you feel overheated, fatigued, or have elevated body temperature;
- helps combat insomnia and reduce stress;
- improves concentration and attention;
- lowers blood pressure, making it ideal for people with hypertension;
- balances excess pitta, eliminates hunger and thirst;
- positively affects the digestive system, reducing gastric acidity and colic;
- purifies the blood and reduces inflammation in the body;
- boosts immunity, improves well-being, and strengthens health.
Psychological effects of Sheetali:
- calms the mind;
- eliminates emotional overexcitement;
- gives a sense of calm and contentment;
- establishes the unimpeded flow of prana through the entire body;
- helps gain control over desires and achieve a state of balance and purity.
Sitali pranayama technique
Like any pranayama, cooling breath must be mastered gradually, steadily increasing the difficulty and duration while remaining diligent and perseverant.
- Preliminary stage.
Choose and prepare a comfortable and ventilated space for practice. Find a comfortable seated position— Padmasana and Siddhasana are ideal, but Sukhasana, Ardha-Padmasana, Swastikasana, Vajrasana and other asanas are also suitable. Rest your palms loosely on your thighs or fold them in Jnana mudra. If a cross-legged position is not possible, you can sit in Vajrasana or in a chair with a straight back. The key is to keep your spine straight and your shoulders down and relaxed in any pose, ensuring free breathing and energy flow. Keep your chin parallel to the ground. Close your eyes and do several cycles of abdominal breathing or full yogic breath to build calm and focus. Then, begin the cooling Sitali breath.
- Technique.
The principle of Sheetali pranayama is to inhale through the mouth and exhale through the nose. This achieves a cooling effect, since air cools as it passes through the highly moistened oral mucosa. After exhaling completely, curl the sides of your tongue upward to form a tube and inhale smoothly through it. If you can't curl your tongue, round your lips as if pronouncing the sound "o" and inhale, pressing the tip of your tongue to the back of your lower teeth. Then, close your mouth and exhale calmly through the nose. Repeat 5-10 breathing cycles to achieve results, gradually increasing the duration to 10 minutes. Upon completing the pranayama, return to regular breathing and slowly open your eyes.
- Recommendations.
The pranayama can be performed at any time of day. The basic ratio of inhalation to exhalation is 1:1. An indicator of correct technique is the appearance of a characteristic whistling sound upon inhalation and a slight cooling sensation in the mouth. The basic technique is accessible to beginners and those with cardiovascular diseases.
Contraindications and precautions
There are a number of contraindications to Sitali pranayama:
- low blood pressure;
- respiratory diseases: asthma, bronchitis, excessive mucus production;
- pregnancy;
- frequent constipation.
People with epilepsy or cardiovascular disease should consult a doctor before practicing Sitali pranayama.
All pranayamas, including cooling breath, should be practiced on an empty stomach or at least two hours after a meal. Sitali should not be performed in cold weather or in polluted areas.
If you experience any deterioration in your health or discomfort in the body, e.g. nausea, dizziness, or other symptoms, it's recommended to return to your regular breathing pattern and discontinue practice.
Breathing practices affect both the physical and subtle bodies; they are designed to work with energy and the channels through which it moves
The basic Sitali pranayama can be made more challenging in several ways.
- After inhaling, hold your breath. Begin by holding it for 1-2 seconds, gradually increasing to the longest possible duration. Variations in the inhalation-hold-exhalation ratio include 1:1:1, 1:2:2, 1:4:2.
- Bandhas (locks) can be performed during the breath hold. Adding Jalandhara bandha (neck lock) and Mula bandha (root lock) is only recommended after you've mastered the basic pranayama technique and gained experience. Perform the neck lock followed by the root lock, release them in reverse order, and exhale.
- Adding mantras. You can silently chant "Sat" on the inhale and "Nam" on the exhale.
Any pranayama practice becomes a concentration practice when performed with full immersion, awareness, and dedication.
Breathing techniques possess powerful physical and subtle effects. Sitali pranayama is easy to learn, even for beginners, and brings almost immediate results. Yoga offers a wide range of breathing exercises which can be applied in various conditions or circumstances, addressing specific issues precisely and effectively. Regularity and persistence will bring noticeable and lasting results in practice, as well as positive changes in your life.
Wishing you successful mastery of new techniques, good health, and easy breathing!