Most pranayama is done through the nose. Two classical practices break that rule: in sheetali you breathe in through the rolled tongue, and in sheetkari through the teeth. The air is cooled as it enters, which is why both are called cooling breaths. They are among the eight pranayamas of the Hatha Yoga Pradipika.
Sheetali: the rolled-tongue breath
- Sit comfortably with a tall spine and relaxed shoulders.
- Stick the tongue out a little and roll its sides up into a tube.
- Breathe in slowly through the tube of the tongue. You will feel cool air on the tongue.
- Draw the tongue in, close the mouth and breathe out slowly through the nose.
Not everyone can roll the tongue; the ability is partly inherited. If you cannot, practise sheetkari instead.
Sheetkari: the hissing breath
- Bring the upper and lower teeth lightly together and part the lips.
- Breathe in slowly through the gaps between the teeth, with a soft hissing sound.
- Close the mouth and breathe out slowly through the nose.
How many rounds
Begin with five to ten rounds of either practice, at an easy pace. In the classical form a short breath retention is added after the inhalation, with jalandhara bandha; learn that from a teacher.
When to use them
- In hot weather, or after a heating practice such as kapalabhati or a vigorous asana class.
- At the end of a pranayama session, to settle the body.
- Not in cold weather or a cold room.
What they do
Breathing in over the moist tongue or teeth cools the air and the mouth, and the slow breath has a calming effect. In the tradition these breaths are said to reduce heat and thirst. They are practices for comfort and calm, not treatments for any condition.
Who should avoid them
Avoid sheetali and sheetkari if you have low blood pressure, asthma or another respiratory condition, a cold or cough, or in cold weather. Avoid sheetkari if your teeth are sensitive to cold. Breathe in only clean air: these are practices for a clean room or fresh mountain air, not a polluted street.
Learning them with us
Our guide to the types of pranayama compares the cooling breaths with the others, and anulom vilom is a good practice to begin with. Pranayama is taught every morning on our 200 Hour Yoga Teacher Training.
