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Practice

Sitali Pranayam: the cooling breath

A simple cooling breath you can do in three minutes, anywhere. Good for heat, irritation and a mind that will not settle.

What it is

Sitali Pranayam is a cooling breath, taken in through a curled tongue and out through the nose. It is one of the simplest practices in Kundalini Yoga and one of the most useful, because it needs no posture, no preparation and no space — you can do it sitting at a desk or waiting in a car.

What it is for

It cools the body and settles the nervous system. Traditionally it is used for fever, for heat in the body, and for the kind of irritation or anger that sits just under the surface. It is also used for lowering blood pressure and for helping digestion.

Practically: it is what to reach for when you are hot, wound up, or reacting to something faster than you would like to be.

How to do it

  1. Sit with a straight spine. Cross-legged on the floor or upright in a chair — both are fine.
  2. Curl your tongue into a tube and let the tip protrude just past your lips. If your tongue does not curl, purse your lips into a small circle instead and breathe through that.
  3. Inhale smoothly through the curled tongue.
  4. Exhale through the nose.
  5. Keep the breath long, deep and unhurried. Let it find its own rhythm rather than forcing it.

How long

Three minutes is a complete practice. Build to five minutes, and eleven if you want to go further. To finish, inhale, hold the breath briefly, and relax.

Cautions

  • The tongue may taste bitter or metallic at first. In this tradition that is read as a sign of releasing toxins, and it usually passes with regular practice.
  • Because it is cooling, it is less suited to a cold day or a cold room. Warm surroundings suit it better.
  • Do not practise it in polluted air — you are drawing breath directly over the tongue rather than filtering it through the nose.
  • As with any practice: if you are pregnant, managing a health condition, or taking medication that affects blood pressure, speak with your teacher and your doctor before adding something new.
  • Stop if you feel light-headed. Breathe normally and rest.

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