Sitali is the cooling breath of Hatha Yoga. You inhale through a curled tongue extended just past the lips, then exhale through the nose. The air crosses moisture on the tongue and enters the body cooler than ambient temperature, drawing heat out of the chest and head within a few rounds.

The technique comes from the Hatha Yoga Pradipika (15th century), where it is prescribed for fever, thirst, excess bile, and disorders of the spleen. In Ayurvedic terms, Sitali pacifies pitta dosha — the fire principle that governs digestion, metabolism, and temper.

This practice is for anyone running hot: people in menopause, in summer heat, after spicy meals, in the middle of an argument, or living in a pitta-aggravating climate. It is also a frontline tool for heartburn, inflammation, and the kind of irritation that builds up in a long afternoon.

What You Need

  • A quiet space
  • Optional: cushion or chair
  • Optional: small glass of room-temperature water

Before You Start

Practice on a relatively empty stomach or at least 30 minutes after a meal. About 25% of people cannot curl their tongue into a tube — this is genetic and permanent. If you are in that group, use Sitkari (the variation in step 9) instead. Skip Sitali entirely in cold weather or when you already feel chilled — this is a cooling practice, and overdoing it in winter can leave you stiff and sluggish.

Steps

  1. 1
    Step 01

    Sit comfortably with a tall spine

    Sit cross-legged on a cushion or upright in a chair with feet flat on the floor. Lengthen the spine, soften the shoulders, and rest your hands on your knees or in your lap.

    Tip: If you are practicing for hot flashes or heartburn, propping the hips slightly higher than the knees keeps the chest open and the breath moving.
  2. 2
    Step 02

    Close your eyes and take three natural breaths

    Before starting the technique, take three slow breaths in and out through the nose. Notice the temperature of your body, especially your chest, face, and palms. You will compare this to how you feel at the end.

  3. 3
    Step 03

    Curl your tongue into a tube

    Open your mouth slightly and curl the long edges of your tongue upward toward the center until your tongue forms a narrow channel, like a taco shell. Extend the tip of the tongue just past your lips.

    Tip: If your tongue will not curl no matter how you try, skip ahead to step 9 and use Sitkari instead. The cooling effect is similar.
  4. 4
    Step 04

    Inhale slowly through the curled tongue

    Draw a long, smooth breath in through the tube of your tongue for a count of 4 to 6. The air will feel cool and slightly damp as it crosses the tongue. Fill the lungs without forcing.

  5. 5
    Step 05

    Close the mouth and pause briefly

    At the top of the inhale, pull the tongue back into the mouth and close the lips. Pause for one or two seconds — no longer. This short hold lets the cooled breath settle into the lungs.

  6. 6
    Step 06

    Exhale slowly through the nose

    Release the breath through both nostrils for a count of 6 to 8 — slightly longer than the inhale. Keep the exhale smooth and quiet. The body releases heat with the outgoing breath.

  7. 7
    Step 07

    Complete one round and notice

    Steps 3 through 6 form one round. Pause for a normal breath if you need it, then notice any cooling sensation in the mouth, throat, or chest before starting the next round.

  8. 8
    Step 08

    Continue for 5 to 15 rounds

    Repeat the cycle for 5 to 15 rounds total, depending on how hot you feel and how much time you have. In acute heat (hot flash, heartburn, anger), 10 rounds usually shifts the body. As a daily summer practice, 15 rounds is plenty.

    Tip: If your mouth gets dry, close it between rounds and let saliva return naturally. A small sip of room-temperature water between rounds is fine.
  9. 9
    Step 09

    Use Sitkari if you cannot curl your tongue

    Sitkari is the sister practice. Press the tip of your tongue lightly against the roof of your mouth just behind the upper teeth, then bring your upper and lower teeth gently together. Inhale through the slight gaps between your teeth, making a soft hissing sound. Exhale through the nose. Everything else is identical to Sitali.

  10. 10
    Step 10

    Return to natural breathing and rest

    After your final round, lower your hands to your lap and breathe naturally through both nostrils. Sit for at least 30 seconds. Notice the difference in temperature, mood, and mental clarity compared to when you started.

Expected Results

Most people feel a measurable cooling in the mouth, throat, and upper chest within 3 to 5 rounds. By 10 rounds, the face often feels less flushed, the heart rate settles, and irritation softens. Used during a hot flash, Sitali frequently shortens the episode by half. After spicy food, it eases the post-meal heat in the gut. With consistent summer practice, many people report fewer afternoon energy crashes, less skin redness, and a calmer temper through pitta season.

Common Mistakes

  • Practicing in cold weather — Sitali is a cooling practice and can leave you chilled and stiff if used in the wrong season.
  • Letting the mouth dry out by leaving the lips parted between rounds — close the mouth and let saliva return.
  • Tensing the tongue, jaw, or shoulders while curling the tongue — keep everything as soft as the technique allows.
  • Forgetting to exhale through the nose — exhaling through the mouth defeats the heat-releasing pattern.
  • Rushing the inhale to get more air in — the cooling effect comes from a slow, steady draw across the tongue, not from breath volume.

Troubleshooting

I cannot curl my tongue into a tube
Tongue curling is a genetic trait — about 25% of people cannot do it, and no amount of practice will change that. Use Sitkari instead (step 9). The cooling effect is nearly identical.
My mouth dries out after a few rounds
Slow the inhale down and close your lips between rounds to let saliva return. A small sip of room-temperature water every 3 to 4 rounds is fine. Avoid cold or iced water — it shocks the system.
I feel cold or shivery quickly
You are either practicing in cool weather, doing too many rounds, or naturally vata-dominant. Limit to 3 to 5 rounds, only practice in warm conditions, and stop the moment you feel chilled.

Variations

Sitkari (step 9) is the standard substitute for non-tongue-curlers and produces almost identical cooling. For deeper cooling on a very hot day, lengthen the exhale to a 4-2-8 ratio (inhale 4, hold 2, exhale 8). For a stronger pitta-pacifying effect, practice Sitali in the late morning during the pitta time of day (10am to 2pm), or immediately after a spicy meal. Pair with a few minutes of left-nostril breathing afterward to deepen the calming, cooling effect on the nervous system.

Connections

Sitali is one of the eight classical kumbhakas described in the Hatha Yoga Pradipika. It pairs naturally with pitta-pacifying practices in Ayurveda and is a common tool in pranayama for managing heat in the body and mind. For balance, it sits opposite warming practices like Bhastrika and Kapalabhati.

Further Reading