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  • Writer's pictureDr. Tejal

Shitali Pranayam (Cooling Breath)

The word “sheetali” means cooling in Sanskrit, it is taken from the original word “Sheetal” which is soothing or cold. The practice of sheetali breathing calms the mind, reduces the stress or fight – flight response. It cools the body and mind, The blood pressure is also lowered. This pranayama is very effective in hyperacidity or even ulcers. This pranayama gives control over hunger and thirst. It has a calming effect on entire nervous system, especially it stimulates the parasympathetic nervous system, which induces muscular relaxation and is very effective in stress management. If you are stressed then 10 minutes of Sheetali breath can calm you. So this pranayama is very effective for relaxation of body and mind.

It should be avoided ,If you have Low Blood pressure then this pranayama can bring it further down.


Sit in any comfortable position. Curl your tongue so that the sides fold up, forming a tube, with your tongue protruding from you lips while you inhale. Raise your chin as you inhale through your tongue (like a straw), feeling the cool air over the tongue. If you can’t roll your tongue, just purse the lips making a small “o” shape with the mouth. On exhalation, slightly lower your chin, place the tip of your tongue behind your front teeth, close your lips, and exhale through your nose. This can be practiced for five minutes.

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