Cool the Body & Mind with Sitali Pranayama
When we find ourselves overwhelmed or stressed, we often forget our most important ally: the breath. It is something we do automatically, yet consciously working with the breath can support the nervous system, calm a racing mind, and even help regulate blood pressure. One powerful technique to add to your daily routine is Sitali Pranayama (also called Sheetali or Sitkari). In Sanskrit, sitali means “cooling” or “soothing,” referring to the refreshing effect this breath has on both body and mind.
Sitali involves curling the tongue into a U-shape, breathing in through the mouth, and exhaling gently through the nose. This draws cool air across the tongue and into the body, creating an immediate sense of relief and calm.
Why Sitali Is Especially Helpful for Pitta Types
According to Ayurveda, individuals with a predominant Pitta Dosha tend to run warm in both body and temperament. They may have a fiery nature, sharper focus, a love of intense activity, and sometimes experience excess heat, irritability, or inflammation. Their skin may be naturally more oily, and their appetite strong.
When Pitta becomes aggravated – for example due to hot weather, stress, sugary or spicy foods, overworking, or hormonal shifts – cooling practices become essential. Sitali Pranayama helps rebalance this excess heat.
Even if you are not primarily Pitta, we all experience “Pitta moments.” This makes Sitali a useful technique for anyone navigating:
Hot summer weather
Intense physical exercise or heated yoga
Emotional overwhelm, frustration, or irritability
Hormonal changes during menstruation, pregnancy, or menopause
Acid reflux, inflammation, or excess internal heat
This breath cools the tissues, supports digestion, reduces acidity, enhances focus, and helps soothe the nervous system. It can even help reduce mild fever and calm hunger signals driven by stress rather than true need.
Sitali cooling effect restores balance to the nervous system and improves digestion.
How to Practice Sitali Pranayama
Choose a quiet, comfortable place. If it’s warm out, shade is ideal.
Sit cross-legged with your spine tall. Elevate your hips with a pillow or block if needed.
Curl your tongue into a U-shape.
If you cannot curl your tongue, simply part your lips slightly and place the tongue gently behind the bottom teeth.
Inhale slowly through the mouth, allowing the breath to travel across the tongue and expand the belly.
Close the mouth and exhale slowly through the nose.
Continue for 3–5 minutes, or as long as feels comfortable.
Here is a simple video from my go-to platform Glo on how to perform sitali.
If you are already feeling cold, or the weather is cool, you may want to choose a warming breathwork technique instead (such as Kapalabhati or Bhastrika).
To support a calm nervous system, you may also explore Semaine Stress Less Gummies, formulated with adaptogens to help regulate cortisol and support metabolic balance; and Golden Super Latte blends with ingredients like Ashwagandha and medicinal mushrooms for grounding and nourishment.
Give Sitali a try and notice how your body responds. Your breath is always available to you, and learning to work with it intentionally can be one of the most transformative wellness tools you will ever have.
Let us know how it feels once you try it.
