How to Cool Down With Sitali Pranayama Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Yoga Beginners How to Do Cooling Breath or Sitali Pranayama By Ann Pizer Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on July 31, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Sara Clark Reviewed by Sara Clark Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our Review Board Print In yoga, we talk a lot about stoking the internal fire (agni) through vigorous movements and directed breathing. But breathwork can also be used for the opposite effect: to calm and cool the body down. Though the exact origins of this technique are unknown, it is popular in Kundalini yoga and is regularly makes appearances in other types of yoga classes during the summer months. Sitali is also frequently prescribed in Ayurvedic medicine for people with fiery pitta constitutions. While any long, slow, deep breathing helps to engage the parasympathetic nervous system and counter the effects of stress, sitali pranayama is particularly effective for cooling and soothing the body. To do sitali breath, you slowly sip air through a rolled tongue (or pursed lips for those who can't roll their tongues thanks to genetics). At the end of a vigorous, sweaty yoga session, it's just the thing to counter all that internal heat and bring your body back into balance. On a hot day, it's almost as if you're making your own air conditioning. It looks pretty subtle, so you can even do it in a crowded subway car or elevator for a little relief from heat or anxiety without calling too much attention to yourself. You'll be surprised at just how much calmer and cooler you feel after about ten rounds of sitali breathing. Calm Your Body with Equal Breathing Instructions 1. Come to sit cross-legged or in some other comfortable position. Whatever your seat, make sure your shoulders are relaxing away from your ears, your spine is long, your belly is soft, and your chin is roughly parallel to the floor. 2. Take two or three deep inhales and exhales through your nose to center yourself in preparation for this pranayama practice. 3. Roll your tongue, curling the sides in towards the center to form a tube (or a taco shape). Stick the end of the tongue out between your pursed lips. If you can’t roll your tongue, purse your lips instead, making a small “o” shape with your mouth. In this case, keep your tongue against the back side of your bottom teeth so that the air you are drawing in passes over it. Or, place your tongue on the roof of the mouth by sliding it back to rest on the ridge behind your top teeth. 4. Inhale slowly through the tube formed by your tongue as if you were sipping air through a straw. Let the breath expand your chest and fill your belly. If your lips are pursed in an "o" shape, channel the air through that opening. 5. Close your mouth and exhale slowly through your nose. 6. Repeat at least five to ten times to maximize the cooling effect. In Kundalini, it is recommended to do 26 rounds of this breath in the morning and another 26 in the evening. Give it a try if you have time! By Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Using Deep Belly Breathing When Running How Can I Get Rid of a Side Stitch? How to Do Lion's Breath (Simha Pranayama) in Yoga Adding Yoga to Your Life Can Bring Many Health Benefits Where Is Your Third Eye Located on the Body? 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