Shitali

Shitali Pranayama · Shitali means 'cooling' or 'soothing' — the breath that cools the body and calms the mind

Category Calming

Difficulty Beginner

Best Time Most beneficial during the hot season (Grishma Ritu) and during the hottest part of the day.

Duration Beginners: 10-15 rounds (3-5 minutes).

Chakra Shitali primarily cools and soothes Manipura Chakra (solar plexus), which is the seat of agni (fire) and the pitta center in the subtle body.

Pairs With Pairs naturally with <a href='/pranayama/chandra-bhedana/'>Chandra Bhedana</a> (left nostril breathing) for a comprehensive cooling practice.

About

Shitali pranayama is a cooling breath technique in which air is drawn in through the curled tongue, producing an immediate cooling sensation as it passes over the moist surface of the tongue and into the respiratory tract. The tongue is rolled into a tube shape — a genetic ability possessed by roughly 65-80% of the population — and extended slightly beyond the lips, creating a narrow channel through which the inhalation is drawn with a soft hissing or sipping sound.

How to Practice

Sit comfortably with the spine erect and the shoulders relaxed. Open the mouth and extend the tongue slightly beyond the lips. Curl the sides of the tongue upward to form a tube or channel — this is the distinctive feature of the technique.

Benefits

Shitali produces an immediate and measurable cooling effect on the body, reducing core temperature and calming the physiological markers of heat stress. The evaporative cooling of air passing over the moist tongue lowers the temperature of blood flowing through the sublingual vessels, which then circulates throughout the body.

Contraindications

Shitali should be avoided in cold weather or by individuals with Kapha or Vata imbalances characterized by coldness, as the cooling effect can aggravate these conditions. Not recommended for those with chronic respiratory conditions aggravated by cold air, including cold-induced asthma and chronic bronchitis.

Dosha Effect

Shitali is the premier Pitta-pacifying pranayama. It directly reduces excess heat throughout the entire system — physical, mental, and emotional.

Classical Source

Described in the Hatha Yoga Pradipika (2.57-58) as one of the eight classical kumbhakas. Also detailed in the Gheranda Samhita (5.73-74) and referenced in the Shiva Samhita.

Read the full Shitali guide →

Daily Practice

Dinacharya Guide

Shitali is one piece of a complete daily practice. The Dinacharya Guide gives you the full rhythm — ideal wake time, pranayama sequence, meals, movement, and evening practices matched to your dosha.

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